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02-14-2014, 05:44 AM #1
Kronik's stength gain/fat loss progress log
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
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02-14-2014, 09:57 AM #2
Hey buddy just stopping by to say good luck.
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Good luck!
~T
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02-14-2014, 12:29 PM #4
Get it you Thai girl loving SOB!
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02-14-2014, 06:40 PM #5
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
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02-16-2014, 07:02 PM #6
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..
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02-17-2014, 07:26 PM #7
Wishing u success!
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02-17-2014, 07:31 PM #8
Nice Kronik! Love the 5x5...You'll do great on it!
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02-17-2014, 08:54 PM #9
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02-18-2014, 07:07 PM #10
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
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02-20-2014, 07:17 PM #11
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
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02-23-2014, 07:02 PM #12
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
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02-26-2014, 03:28 PM #13
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
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02-28-2014, 02:12 AM #14
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
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02-28-2014, 03:05 PM #15
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..
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02-28-2014, 07:27 PM #16
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03-01-2014, 09:25 AM #17
Kronik!!! U hitting the gym in serious manner. Impressive!
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03-02-2014, 08:50 PM #18
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..
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03-04-2014, 06:16 PM #19
bacon and eggs for breakfast getting ready to go to the gym, gonna murder it.
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03-04-2014, 08:19 PM #20
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03-05-2014, 06:21 PM #21
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
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03-06-2014, 01:31 PM #22
way to pound it out kronik!
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03-06-2014, 07:30 PM #23
getting ready to go to the gym. today's gonna be a challenge..
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03-06-2014, 07:37 PM #24
http://thegymlifestyle.com/top-100-gym-quotes/
- Get ripped, get laid.
- Pain is weakness leaving the body
- Being defeated is often a temporary condition. Giving up is what makes it permanent.
- Failure is only a temporary change in direction to set you straight for your next success.
- If you fail to prepare, you prepare to fail
- The worst thing you can be is average.
- Go hard or go home.
- EAT BIG, LIFT BIG, GET BIG!
- When it starts to hurt, thats when the set starts.
- THE HARDEST THING ABOUT EARNING A TITLE IS THE ABILITY TO LIVE UP TO IT
- With great size comes great responsibility
- Ain’t nothing to it but to do it.
- I’m not here to talk.
- Squat till you puke.
- To achieve something you’ve never had before, you must do something you’ve never done before.
- Doubt me, hate me, you’re the inspiration I need
- You are born weak and die weak, what you are in between those two periods of time is up to you
- I don’t care how many reps you do, as long as you lift girl weights you’ll get a girl body!
- Strength Within, Pride Throughout
- Hard work beats talent when talent doesn’t work hard.
- Winners Train, Losers Complain.
- A winner never whines.
- You don’t demand respect, you earn it.
- Good is not enough if better is possible.
- If the bar ain’t bending you‘re just pretending
- Character is who you are when no one’s watching
- The only time Success comes before Work is in the dictionary
- I had the goal to be the best from day one.
- No pain, no gain!
- Everybody wanna be a bodybuilder, but don’t nobody wanna lift no heavy ass weights!!
- Never say the skys the limit when there are footprints on the moon.
- More pain, more *****
- Life´s too short to be small
- Expecting the world to treat you fairly because you’re an honest person is like expecting the bull not to charge you because you’re a vegetarian.
- Be proud, but never satisfied.
- Some people want it to happen, some wish it would happen, others make it happen.
- Only you get out, what you put in
- If you dont live for something you’ll die for nothing
- You must do what others don’t, to achieve what others won’t
- Yeah, I had a girlfriend once, but she couldn’t spot me, so what was the point?
- Obsession is what lazy people call dedication.
- The worst thing I can be is the same as everybody else. I hate that.
- For every person who doubts you, tell you that you will fail, try twice as hard to prove them wrong.
- Cardio? Is that spanish?
- Build your body, build your character
- i do it because i can, i can because i want to, i want to because you said i couldn’t
- I’m not on steroids, but thanks for asking…
- STAY WEAK. I needed those plates anyway.
- I got 99 problems but a BENCH ain’t one.
- When the going gets tough the tough gets going
- If you’re not first, you’re last.
- you cant flex fat so shut up and lift
- train hard, so they dig deeper than 6 feet into the ground.
- You want results, then train like it
- Light days? Whats that? … Some kind of tampon?
- Fall down seven times, get up eight .
- When my body ‘shouts’ STOP, my mind ‘screams’ NEVER .
- If you always do what you have always done, you will always get what you have always got .
- The best way to predict your future is to create it.
- You don’t drown by falling in the water; you drown by staying there.
- There are so many people out there who will tell you that you can’t. What you’ve got to do is to turn around and say – watch me.
- The more you train, the more people there are who are weaker than you
- When you’re not training, someone else is .
- Men shouldn’t hide weakness, they should kill it .
- The pain of today is the victory of tomorrow .
- If your out of breath, dizzy, feel like vomiting, can’t remember your name, you are on the right road .
- Of course its heavy, thats why they call it weight.
- Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Injury is acceptable. Quitting is unacceptable
- Squat! Because somewhere there’s a girl warming up with your max.
- Cheat on your girlfriends, not on your workouts.
- A pint of sweat will save a gallon of blood.
- Second place is just a spot for the first looser .
- Just think about how you wanna look, just think about how you wanna look. Ok, up with it!
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03-06-2014, 10:34 PM #25
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
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03-10-2014, 12:30 AM #26
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 + sledLast edited by kronik420; 03-14-2014 at 01:19 AM.
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03-10-2014, 05:36 AM #27Originally Posted by kronik420
Way to kill it!
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03-10-2014, 05:50 PM #28
Next trip Jan 2015
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03-13-2014, 06:43 AM #29
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
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03-13-2014, 08:44 AM #30Member
- Join Date
- Sep 2013
- Location
- Texas
- Posts
- 912
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!
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03-13-2014, 06:36 PM #31
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03-14-2014, 01:22 AM #32
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
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03-17-2014, 04:07 AM #33
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
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03-17-2014, 11:23 AM #35Originally Posted by kronik420
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03-19-2014, 07:09 PM #36
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...
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03-19-2014, 08:05 PM #37
[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!
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03-20-2014, 06:34 AM #38
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
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03-20-2014, 06:39 AM #39
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
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03-23-2014, 10:27 AM #40Originally Posted by kronik420
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