Kronik's stength gain/fat loss progress log

[kronik420]

so got into the gym yesterday and started a 5x5 workout.. didn't plan on it.. just kinda went in and decided to start. i've lost a lota strength the past year so just trying to get it back.. i was squatting 150kg for reps, now i struggle with 120kg...grr..

stats
25
6ft
98kg (215 lbs)
18-20%bf ish

goals: gain strength and fat loss, more concerned with strength gains tbh..

going with Medhi's strongman lifts program, but gonna add in a couple sets of bicep/tricep HIT exercises to the end of each workout.. arms are lagging... as for diet, i won't be counting calories as this hasn't worked for me in the past... can only last a day or 2 of restricting calories... but diet will consist of only meat and veggies, minimal fruit, and only drinking water.. plus cardio a few days/week.. plan on starting another cycle March/April, test/deca.



workout A
squats 5x5
bench 5x5
bent over row 5x5
2 sets of tricep exercises HIT style

workout B
squats 5x5
shoulder press 5x5
dead lift 1x5
2 sets of bicep exercices HIT style

Training Monday, Wednesday, Friday


starting weights:
squat 102.5kg
bench 70kg
bent over rows 50kg
shoulder press 35kg
deads 112.5kg


previous 5x5 progress log if anyones interested: http://forums.steroid.com/lifting-te...gress-log.html

will report back on Monday

[bikeral]

Hey buddy just stopping by to say good luck.

[tarmyg]

Good luck!

~T

[RaginCajun]

Get it you Thai girl loving SOB!

[kronik420]

Hey buddy just stopping by to say good luck.

Good luck!

~T

Get it you Thai girl loving SOB!

thanks, off to a good start.. worked last night and didn't eat a thing except for the chicken that i brought with me.. was starving the last 5 hours tho... but i waited till i got home.. gonna have a few boiled eggs and go to bed

[kronik420]

just got back from gym, was a good workout, squats and bent over rows were easy, struggled a lil on bench press tho.. i think it's because im used to dumbbells...

squats 102.5kg 5/5/5/5/5
bench 70kg 5/5/5/5/5
bent over rows 50kg 5/5/5/5/5
+ close grip bench press and cable pull downs HIT style 1 working set of each

Wednesday's workout will be:
squats 105kg
shoulder press 35kg
deads 112.5kg
+ a couple sets of biceps HIT style

weighed in at 98kg, might go do some cardio tomorrow, diet is ok, eating lots of chicken and cutting back on the carbs.. gotta go find some egg whites and start making shakes again..

[GirlyGymRat]

Wishing u success!

[Giggle]

Nice Kronik! Love the 5x5...You'll do great on it!

[kronik420]

Wishing u success!

Nice Kronik! Love the 5x5...You'll do great on it!

thanks girls

[kronik420]

just got back from gym, another good workout, had to start with should presses since the squat rack was taken up.. we need another squat rack..
still 98kg.. feeling strong.


shoulder press 35kg 5/5/5/5/5
squats 105kg 5/5/5/5/5
deads 112.5kg 1x5
bicep barbell curls and concentration curls HIT style, 1 working set of each

Friday's workout:
squats 107.5kg
bench 72.5kg
bent over rows 52.5kg
tri's

[kronik420]

another good workout, struggled a lil on the bench again tho.. last rep of last set my form was somewhat questionable...

squats 107.5kg 5/5/5/5/5
bench 72.5kg 5/5/5/5/5
bent over rows 52.5kg 5/5/5/5/5
tri's V bar cable push downs and rope cable push downs, 1 working set of each HIT style.

Monday's workout:
squats 110kg
shoulder press 37.5kg
deads 115kg
bi's

[kronik420]

getting strong again still hovering around 98kg, should do some cardio.....diet is ok.. could be better..

squats 110kg 5/5/5/5/5
shoulder press 37.5kg 5/5/5/5/5
deads 115kg 1x5
bi's, barbell curls & concentration curls, 1 working set of each HIT style


Wednesday's workout:

squats 112.5kg
bench 75kg
bent over rows 55kg
tri's

[kronik420]

5am, up and at them

yesterday's workout:
bench 75kg 5/5/5/5/5
squats 112.5kg 5/5/5/5/5
bent over rows 55kg 5/5/5/5/5
tri's close grip bench press & rope pull downs, 1 working set of each HIT style


Friday's workout:
squats 115kg
shoulder press 40kg
deads 117.5kg
bi's

[kronik420]

Today's workout:
squats 115kg 5/5/5/5/5
shoulder press 37.5kg 5/5/5/5/5 (forgot what weight i was supposed to use and went with 37.5kg, so next time 40kg..)
deads 117.5kg 1x5
did some farmer walks and pushed the sled thing around today, new toys in the gym lol..


Monday's workout:
squats 117.5kg
bench 77.5kg
bent over row 57.5kg
might do some more farmers or whatever, they were fun

[38onTRT]

You need to think about throwing fats in there too bro.. You will have a harder time with this diet change without adding fats.. GrassFed butter, Lite Olive Oil(If cooking) Extra Virgin Olive Oil is for salads, and coconut oil.. Will really help with your energy levels.. Minimal fruits is ok, however if that is the case, you definitely need to add more fats, like a lot more.. Hoping you are watching your sugar consumption too, if you are deleting it that is great, however check your labels as sugar is in almost everything....

Good Luck! If you need any assistance, let me know, I know quite a bit about this thing we call dieting..

but diet will consist of only meat and veggies, minimal fruit, and only drinking water..

[kronik420]

You need to think about throwing fats in there too bro.. You will have a harder time with this diet change without adding fats.. GrassFed butter, Lite Olive Oil(If cooking) Extra Virgin Olive Oil is for salads, and coconut oil.. Will really help with your energy levels.. Minimal fruits is ok, however if that is the case, you definitely need to add more fats, like a lot more.. Hoping you are watching your sugar consumption too, if you are deleting it that is great, however check your labels as sugar is in almost everything....

Good Luck! If you need any assistance, let me know, I know quite a bit about this thing we call dieting..

thanks for the input, im sure im getting enough fat in.. not really sticking to any diet atm.. just trying to eat clean...

[GirlyGymRat]

Kronik!!! U hitting the gym in serious manner. Impressive!

[kronik420]

what a workout, my 2 new favorite exercises are farmer walks and the sled pushy thingy..
just weighed in at 99.5kg.. lol.. well i guess the fat loss part isn't going too well, but my strength is going through the roof so im happy with that

squats 117.5kg 5/5/5/5/5
bench 77.5kg 5/5/5/5/5
bent over row 57.5kg 5/5/5/5/5
farmers + sled pushy thingy, this is my cardio..


Wednesday's workout:
squats 120kg
shoulder press 40kg
deads 120kg
+ probably do some farmers and the sled again..


going to bed, im spent..

[kronik420]

bacon and eggs for breakfast getting ready to go to the gym, gonna murder it.

[kelkel]

Subscribed.
Kill it.

[kronik420]

Feeling it today. It's a struggle just to stand up lol.. Been eating ALOT of food lately...

Yesterdays workout:
squats 120kg 5/5/5/5/5
shoulder press 40kg 5/5/5/5/5
deads 120kg 1x5
farmers and the sled thing


fridays workout:
squats 122.5kg
bench 80kg
bent over rows 60kg

[RaginCajun]

way to pound it out kronik!

[kronik420]

getting ready to go to the gym. today's gonna be a challenge..

[kronik420]

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[kronik420]

just got back from the gym, weighing in at 100kg legs feel like jelly.. loving these workouts! we gettin strong up in this b!tch


squats 122.5kg 5/5/5/5/5
bench 80kg 5/5/5/5/5
bent over rows 60kg 5/5/5/5/5
3 sets (to the other side of gym and back) farmers (60kg + bar) and sled (20kg + sled), will start increasing the weights on these..


Monday's workout:
squats 125kg
shoulder press 42.5kg
deads 122.5kg (squatting more than im deadlifting now.. i could just increase this to 130-135kg..idk..or just keep going as planned... thoughts?)
3 sets of farmers 62.5kg + bar
3 sets of sled 22.5kg + sled


thank fk i got 2 days off

[kronik420]

nothing's stopping me now..

squats 125kg 5/5/5/5/5
shoulder press 42.5kg 5/5/5/5/5
deads 122.5kg 1x5
3 sets of farmers 62.5kg + bar
3 sets of sled 22.5kg + sled

Wednesday's workout:
squats 127.5kg
bench 82.5kg
bent over rows 62.5kg
3 sets of farmers 65kg + bar
3 sets of sled 25kg + sled

[RaginCajun]

nothing's stopping me now.. squats 125kg 5/5/5/5/5 shoulder press 42.5kg 5/5/5/5/5 deads 122.5kg 1x5 3 sets of farmers 62.5kg + bar 3 sets of sled 22.5kg + sled Wednesday's workout: squats 127.5kg bench 82.5kg bent over rows 62.5kg 3 sets of farmers 65kg + bar 3 sets of sled 25kg + sled

Except maybe another trip to Thailand!

Way to kill it!

[kronik420]

Next trip Jan 2015

[kronik420]

didn't do farmers or sled yesterday, they're redoing the carpet in the gym..

yesterday's workout:
squats 127.5kg 5/5/5/5/5
bench 82.5kg 5/5/5/5/5
bent over rows 62.5kg 5/5/5/5/5


Friday's workout:
squats 130kg
shoulder press 45kg
deads 125kg

[DontTaseMeBro]

Great job, Kronik. Very motivating. Way to hammer the squats. Increasing 25kg in one month is impressive.

Make sure you keep eating enough to fuel those workouts and build muscle. Getting the diet right and then maintaining it consistently is the hardest part.

Keep killin it!

[kronik420]

Great job, Kronik. Very motivating. Way to hammer the squats. Increasing 25kg in one month is impressive.

Make sure you keep eating enough to fuel those workouts and build muscle. Getting the diet right and then maintaining it consistently is the hardest part.

Keep killin it!

thanks bro

your right, diet is the hardest part..

just weighed in at 100kg.. getting ready to go to the gym

[kronik420]

just got back from the gym, i thought i was gonna plateau with squats today considering how much i struggled with them on Wednesday.. but i didn't..
they resurfaced the flooring in the gym and now got this fake grass section for using the sled on.. alot less friction so was alot easier, will bump the weight up next time..


squats 130kg 5/5/5/5/5
shoulder press 45kg 5/5/5/5/5
deads 125kg 1x5
3 sets of farmers 65kg + bar
3 sets of sled 25kg + sled


Monday's workout:
squats 132.5kg
bench 85kg
bent over rows 65kg
3 sets of farmers 67.5kg + bar
3 sets of sled 40kg + sled

[kronik420]

i love this sh!t

squats 132.5kg 5/5/5/5/5
bench 85kg 5/5/5/5/5
bent over rows 65kg 5/5/5/5/5
3 sets of farmers 67.5kg + bar
3 sets of sled 40kg + sled


Wednesday's workout
squats 135kg
shoulder press 47.5kg
deads 127.5kg
3 sets of farmers 70kg + bar
3 sets of sled 42.5kg + sled

[tarmyg]

i love this sh!t

Now that is what one want to hear in a log

Great stuff!

~T

[RaginCajun]

i love this sh!t squats 132.5kg 5/5/5/5/5 bench 85kg 5/5/5/5/5 bent over rows 65kg 5/5/5/5/5 3 sets of farmers 67.5kg + bar 3 sets of sled 40kg + sled Wednesday's workout squats 135kg shoulder press 47.5kg deads 127.5kg 3 sets of farmers 70kg + bar 3 sets of sled 42.5kg + sled

Bam!

[kronik420]

didn't go gym yesterday, needed extra day of rest.. going today instead, and maybe on Saturday or might just do 2 days this week...idk...

[RaginCajun]

[QUOTE="kronik420"]didn't go gym yesterday, needed extra day of rest.. going today instead, and maybe on Saturday or might just do 2 days this week...idk...[/QUOTE

Figure it out and kill it!

[kronik420]

just got back, felt strong today.. probably due to extra day off... will just go with the 2 days this week.

squats 135kg 5/5/5/5/5
shoulder press 45kg (couldn't find the other 1.25kg plate so just did 45 again..) 5/5/5/5/5
deads 127.5kg 1x5
3 sets of farmers 70kg + bar
3 sets of sled 45kg + sled

[kronik420]

just weighed in at 100.6kg (221 lbs), now that my strength is going up nicely i can now try to concentrate more on the diet part now...

Monday's workout:

squats 137.5kg
bench 87.5kg
bent over rows 67.5kg
3 sets of farmers 72.5kg + bar
3 sets of sled 47.5kg + sled

[GirlyGymRat]

i love this sh!t

^^ liked from phone app