Krugerrs Accountability

[krugerr]

You still at it big green man?

Got a gum infection, so on course of antibiotics. Not been able to eat anything. It's starting to feel a little better already. So should be good to go again tomorrow.

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[krugerr]

Back in the gym this morning. Finally.
Feel like I lost 10lbs through lack of food!

My brother came along and he's a power lifter so I jumped in with him today. He has a slingshot (Mark Bells toy).

Well heavy bench session, followed by a set at 160kg with the slingshot which helps with lockout. Happy with that. Specially coming off an illness.

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[tarmyg]

Good to see you back!

[krugerr]

Good to see you back!

Still got the toothache and gum infection. But able to get some food in at least.

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[krugerr]

Shoulders.

Nice solid session. Still a bit workout from the sickness. But 2 warmup sets and I was in the game. Found pressing quite hard today, usually stronger than this.

Could barely lift my arms to drive or have breakfast.

Dumbbell Press
22kg x 12
22kg x 10
32kg x 5
38kg x 5
50kg x 7 (assisted)

Cable side raise
14kg x 10
14kg x 10
14kg x 14 (inc dropset)
18kg x 14 (forced reps and drop set)

Rear Pec dec
41kg x 12
50kg x 12
62kg x 10 (forced reps)
62kg x 10 (forced reps and ISO holds)

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[RaginCajun]

sorry to hear about the infection, that has to suck!

nice workout feeling like dog arse

get well

[krugerr]

sorry to hear about the infection, that has to suck! nice workout feeling like dog arse get well

Does suck. But it was an excuse to sleep and be lazy. I fvcking hate toothache/infection. Definitely on the mend though. Pain almost entirely gone now.

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[RaginCajun]

Does suck. But it was an excuse to sleep and be lazy. I fvcking hate toothache/infection. Definitely on the mend though. Pain almost entirely gone now.

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stop eating that rotten stuff

[krugerr]

stop eating that rotten stuff

rotten stuff? cottage cheese protein shakes are glorious!

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[tarmyg]

Bad teeth, is this when I am supposed to drop a bad joke about the British and teeth or would that be inappropriate? ;-)

[krugerr]

Bad teeth, is this when I am supposed to drop a bad joke about the British and teeth or would that be inappropriate? ;-)

Too much sugar in our afternoon tea, dear boy. That's the problem.

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[RaginCajun]

rotten stuff? cottage cheese protein shakes are glorious!

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was talking about that other stuff! haha!

[krugerr]

was talking about that other stuff! haha!

Ahh, no I'm off the crack now. Lol

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[RaginCajun]

Ahh, no I'm off the crack now. Lol Sent from my iPhone using Forum

Haha!!!

[krugerr]

Friday. Leg day! I couldn't lift the weight of just my leg after completing leg extensions. My bro was trying to do negatives but I couldn't even fully extend my leg. Legs shaking like a sh!tting dog. Think I hit the spot!
Was a quick session as the gym opened late again!

Hack squat
50kg x 15
100kg x 15
140kg x 10
190kg x 5
240kg x 5
280kg x 5 (rest pause)

Leg curl
18kg x15
18kg x15

Leg extension
50kg x 15
85kg x 10
95kg x 10
95kg x 20 (inc dropset)

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[krugerr]

Sorry for the absence again. Life is a bitch.

Training is going well. Weights all going up and I've actually set a few PBs in the last week or so.

Threw up 160kg x 2 flat bench yesterday. Very happy with that!!

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[GirlyGymRat]

Life is a bitch. Sent from my iPhone using Forum

Got that right! But u r still working out

[krugerr]

Got that right! But u r still working out

I surely definitely am!

Bouncing weekends in top of working full time, with a 4 year old a and a heavily pregnant wife.

I'm just glad I have a dog!

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[GirlyGymRat]

I surely definitely am! Bouncing weekends in top of working full time, with a 4 year old a and a heavily pregnant wife. I'm just glad I have a dog! Sent from my iPhone using Forum

Congrats on upcoming addition!

[krugerr]

Congrats on upcoming addition!

Muchly thanks GGR! X

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[krugerr]

That feeling when you're making progress!!! Thank god. It's taken maybe 24 months, or longer since I first saw the doctor.

Also apologies for those that subbed. I'm so busy working two jobs, and the Mrs is due to drop any time now. So my life has been completely over run. I promise once any is here I'll pick back up and continue with the log.

L

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[krugerr]

Got my script, have to collect it tomorrow from the pharmacy.

12 weeks at 60,000iu Vitamin D.
Blood test at 4 weeks and 12 weeks.

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[RaginCajun]

was wondering if you had the baby yet!

keep mama happy and yay on progress!

[tarmyg]

60,000iu, wow, is that a normal dosage when a person is determined to be deficient?

Thanks

[krugerr]

was wondering if you had the baby yet! keep mama happy and yay on progress!

Nope, she is due on the 24th. But baby has already begun moving into position. So I could be sooner! thanks bro!

60,000iu, wow, is that a normal dosage when a person is determined to be deficient? Thanks

I'm unsure to be honest, reading through Austinites blog, he was given shots of 50,000iu and bigger ones of 300,000iu. I was fairly sure I'd be given this by injection, but I suspect my Dr has arranged for capsules. I'm picking up the tabs later, so I'll share them.

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[krugerr]

Bloody chemist had to order them in. Got them though. 4 weeks tilt he blood test now.

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[tarmyg]

I'm unsure to be honest, reading through Austinites blog, he was given shots of 50,000iu and bigger ones of 300,000iu. I was fairly sure I'd be given this by injection, but I suspect my Dr has arranged for capsules. I'm picking up the tabs later, so I'll share them.

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I found this article very helpful around this. PN have, AFAIK, the largest DB with actual coached clients so this is based of a significant amount of data.

http://www.precisionnutrition.com/stop-vitamin-d

[krugerr]

I found this article very helpful around this. PN have, AFAIK, the largest DB with actual coached clients so this is based of a significant amount of data. http://www.precisionnutrition.com/stop-vitamin-d

Excellent link there Tarny! It was an interesting link. I already supplement, but hadn't realised the link with VitK!

Love reading articles like this, thanks for sharing!!

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[krugerr]

Well, the new year comes round and im being held accountable, by the Mrs for my christmas weight gain!

Weight: 288.8lbs (Monday)
Weight: 286.6lbs (Today)

Below is the current diet as per MFP. Subject to change, but its enough volume for me currently, and I am not too hungry. Got the initial weight loss, as happens when you switch from eating shit, to eating clean(er)!!



Id also like to introduce you all to my beautiful daughter, Dana! She arrived on the 3rd December, and has kept us busy over the christmas period!



-Krugerr

[RaginCajun]

Well, the new year comes round and im being held accountable, by the Mrs for my christmas weight gain!

Weight: 288.8lbs (Monday)
Weight: 286.6lbs (Today)

Below is the current diet as per MFP. Subject to change, but its enough volume for me currently, and I am not too hungry. Got the initial weight loss, as happens when you switch from eating shit, to eating clean(er)!!



Id also like to introduce you all to my beautiful daughter, Dana! She arrived on the 3rd December, and has kept us busy over the christmas period!



-Krugerr

Congrats on the beautiful little bundle of joy!!!!!

Precious!

[krugerr]

Congrats on the beautiful little bundle of joy!!!!! Precious!

Thanks bro! She is!

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[tarmyg]

Id also like to introduce you all to my beautiful daughter, Dana! She arrived on the 3rd December, and has kept us busy over the christmas period!



-Krugerr

Oh my!!! Big Congratulations!

[GirlyGymRat]

Adorbs! Congrats!!!

[krugerr]

Thank you guys! She's fairly cure, even if I do say so myself!!

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[krugerr]

Well the weight is falling off like never before! 1lb a day this week, I'm under no illusion though that that's mostly water as my diet takes hold, and my body balances out! Still, encouraging start to see the scales cooperating.

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[krugerr]

You know that feeling when you read over old log books, blogs and pictures, and realise you were actually in 'alright' shape for a while, and now you're not?

Reading over my first interactions with this forum on my Get Lean blog, and then my blog for the competition a couple years ago. Forgotten half the stuff I had written, and for some reason the diet and details of my competition cut is not in my log books at home.

Im going to rectify that!

Krugerr - Get Lean Thread
Krugerr - Competition Thread

Diet is going great currently, after reading my above blogs, I was tempted to make some changes, but actually, since I am still dropping weight, I will wait before I make changes.

Found some past images from the old blogs, and using this as a motivator for myself. Damn I am a handsome chap!

[krugerr]

Gym this morning felt weak as hell. Hit back and was appalled by my lack of strength. I haven't lifted a weight in 8-10 weeks though. So I guess that's to be expected.

Dumbbell pullovers
Close-grip pull downs
Lat pull down (articulated machine)
T-bar row
Racklift

Pretty much straight from DYs blood and guts.

Sat in the Dr now to discuss my final blood test before I get put on TRT. Thank god.

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[DSS]

You know that feeling when you read over old log books, blogs and pictures, and realise you were actually in 'alright' shape for a while, and now you're not? Reading over my first interactions with this forum on my Get Lean blog, and then my blog for the competition a couple years ago. Forgotten half the stuff I had written, and for some reason the diet and details of my competition cut is not in my log books at home. Im going to rectify that! Krugerr - Get Lean Thread Krugerr - Competition Thread Diet is going great currently, after reading my above blogs, I was tempted to make some changes, but actually, since I am still dropping weight, I will wait before I make changes. Found some past images from the old blogs, and using this as a motivator for myself. Damn I am a handsome chap!

Keep up the work Krugerr looking good.

Congrats on ur recent addition also hope the sleepless nights don't effect the progress.

[krugerr]

Keep up the work Krugerr looking good.

Congrats on ur recent addition also hope the sleepless nights don't effect the progress.

Thank you my friend. The sleepless nights are getting too me, but it could be worse!

[krugerr]

Well, I'm aching like a Ma'Faker this morning. Both biceps are shot, cant fully extend both arms, and my whole back hurts. Job done!
After meticulously reading back over previous blogs, and my handbook, it seems I had forgotten what really works for me. reading back, i was able to quickly see what routines, and programs gave me the best results. It appears I leaned out the fasted while Carb Cycling inside a 16/8 Intermittent Fasting routine. Who'd have thought those notes would be worthwhile, eh!

I strongly suggest you all blog or write detailed notes of diets, protocols and routines. Ive proved to myself today that this really is a worthwhile exercise!

Ive amended my diet routine, back to IF. 16/8 fast, eating midday til 8pm. Im not going to implement the CC just yet, as my weight is still dropping. Once it levels out, I will switch to the CC routine. I even have the meal plans for that original carb cycling on my computer still. Bonus! I dont have to do any math, or figure that out!