Krugerrs Accountability

[RaginCajun]

Looking leaner man!

I like IF way of eating, makes it easier IMO.

I also agree with the logging/blogging as that is what I do as well.

Keep it up bud and take care of that little girl and mama!

[krugerr]

Looking leaner man!

I like IF way of eating, makes it easier IMO.

I also agree with the logging/blogging as that is what I do as well.

Keep it up bud and take care of that little girl and mama!

Muchly appreciate brother, mother and daughter are both doing excellent.

Yeah, i use IF as a tool to frame a diet. It just makes life easier, usually id be debating about snacking between meals, or something late at night. Id justify it to myself too after some ridiculous mental battle "Its ok, because you're working late tonight and training tomorrow".
Whereas with IF, thats eliminated. I simply do not eat outside the window, and inside the window I have enough clean food to fill me up.

Blogging/Logging has been a saviour. I will really advocate this to people going forward!

[krugerr]

I had an Endo appointment last year, and was advised that although I was LowT, they wouldn't consider TRT yet. 6 months later I got a letter prescribing some heavy duty Vitamin D3, and recommending a blood test 10 weeks later. If Test comes back under 10, to recommend TRT.

Had a blood test on Tuesday, and got the results this morning.

Testosterone - 7.8 nmol/L (normal range is 10-25)
Free Testosterone - 214 ng/dl (Normal range 300-950)

So, I have to wait for the Dr to contact me, I guess he'll refer me back to the Endo. It is progress though. My first blood tests were the end of 2012 and it was almost identical to the above blood test.

[krugerr]

Double posting on myself, but I need to get this recorded in here. Marcus' thread is just an insane wealth on knowledge, and I couldnt help but feel the need to record this workout! This is Marcus' workout, rewritten into a normal format


Chest

Incline Press – Dumbell
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. 2-3 forced reps, and 2 negatives.
 
Dumbell Fly – Incline
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Get partner to help stretch at the bottom. 2-3 forces reps, 2 negatives.  
 
Decline Press - Barbell
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps.. 2-3 forces reps, 2 negatives.  
 
Dumbell Fly - Flat
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Get partner to help stretch at the bottom. 2-3 forces reps, 2 negatives.  
 
***NOTES***
Keep rest periods to approximately 60 seconds between sets and exercises. 

Shoulders

 
DB Shoulder Press – Seated
*Warm Up – Light, high rep
*Warm Up – Light, high rep
*Working – Heavy, fail at 4-6 reps, forced reps and negatives.
 
Side Lateral Raise – Cable
*Warm up  - Light, medium rep.
*Warm up – Light, medium rep.
* Working – Heavy, fail at 4-6 reps.  Forced reps and negatives.
* Working – Drop weight, fail at 4-6 reps.  Forced reps and negatives.
 
Rear Lateral  Raise – Machine
*Warm up  - Light, medium rep.
*Warm up – Light, medium rep.
* Working – Heavy, fail at 4-6 reps.  Forced reps and negatives.
* Working – Drop weight, fail at 4-6 reps.  Forced reps and negatives.
 
Shrugs – Barbell
*Warm Up – Feeler set, medium weight.
*Warm Up – Feeler set, medium weight.
*Working – Heavy, fail at 4-6 reps.  Two drops, then a Rest Pause.
 
*** NOTES***
Working sets, once failure reached, include partial reps, or cheat reps depending on the movement. Try to keep rest periods between sets, and exercises to around 60 seconds. 

Back

Close-grip Pulldowns – Palms Facing
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Dropset until unable to complete a partial rep.
 
Wide-grip Pulldowns 
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Dropset until unable to complete a partial rep.
 
Bent over Row – Barbell (45* angle)
*Warm up – Light, high rep.  Focus on Mind/Muscle connection.
*Working – Heavy, 4-6 reps. Dropset until unable to complete a partial rep
 
Dumbell Row – Single Arm
*Warm up – Light, high rep. Focus on Mind/Muscle connection.
*Working – Heavy, 4-6 reps. Dropset until unable to complete a partial rep.
 
Deadlift 
*Working – Heavy, 6-8 reps. Don’t lower weight to floor, aim for mid shin.
 
***NOTES***
Keep the back arched when doing all movements to ensure full contraction of the back.
Keep rest periods to approximately 60 seconds between sets and exercises.

Legs

Leg Extension
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 6-8 reps. Rest pause. Repeat until no partials can be completed.
 
Leg curl - Single
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 6-8 reps. Heavy, 6-8 reps. Rest pause. Repeat until only doing 1 rep.
 
Squats
*Warm up – Light, high rep.
*Warm up – Light, high rep.
*Working – Heavy, 8 reps. Rest pause. Repeat until only doing 1 rep.
 
Hack Squat
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 6-8 reps. Rest pause. Repeat until only doing 1 rep.

Lunges – Barbell
*Working – Light, high rep. Stretch between sets.
*Working – Light, high rep. Stretch between sets.
 
Calf Raises – Seated
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 6-8 reps. Rest pause. Repeat until only doing 1 rep.
 
 
***NOTES***
Rest-Pause = take 15 deep breaths and lift.
Pre-exhausting legs, so less weight needed on squats to save knees.
Keep rest periods to approximately 60 seconds between sets and exercises.

Arms

EZ bar curls
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. 2 -3 forced, 2 negatives.
 
Dumbell Curls - Incline
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. 2 -3 forced, 2 negatives.
 
Concentration Curls
*Working – Heavy, 4-6 reps. 2 -3 forced, 2 negatives.
 
Forearm Curls – Over Knee
*Working – Light, high rep. Failure.
*Working – Light, high rep. Failure.

Tricep Pushdown
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Dropset til failure.
 
Close-Grip Benchpress
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Dropset til failure.
 
Overhead Dumbell Extension – Single Arm
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Rest Pause.  
 
***NOTES***
Rest-Pause = take 15 deep breaths and lift.
Pre-exhausting legs, so less weight needed on squats to save knees.
Keep rest periods to approximately 60 seconds between sets and exercises.

[krugerr]

Legs - As created by the wonderful Marcus.

I completed the routine as per above. trained alone, so forwent the Squats and just did the hack squats. Going til failure, then doing partials. Once I could complete no more reps, stop, 15 breaths, and go again, until I could lift no more, even after a break.

The routine itself was quite good, I often utilise RP methods, but had never implemented it quite like this. I usually do a single rest pause. Marcus suggests using multiple rest pauses until you cannot move the weight at all. Interesting, and painful.

Finished up and wandered outside to the car, where I promptly threw up my dinner. All in all, a fantastic workout.

Thursday Leg Session - (The Vomit Edition)

Leg Extension
*Warm up (12 reps)
*Warm up (12 reps)
*Warm up (15 reps)
*Working (8 reps, 5 reps, 3 reps, 2 reps, 2 reps, 1 rep) [plus some partials]

Leg Curl (Single)
*Warm up (12 reps)
*Warm up (12 reps)
*Working (9 reps, 5 reps, 3 reps, 2 reps, 1 rep) [plus some partials]

Hack Squat
*Warm up (12 reps)
*Warm up (12 reps)
*Working (7 reps, 4 reps, 2 reps,1 rep) [plus some partials and pause squat on the last two]

Seated Calf Raise
*Warm up (12 reps)
*Warm up (12 reps)
*Working (8 reps, 6 reps, 4 reps, 2 reps, 1 rep) [Plus partial, and slight assistance using the handles]

[krugerr]

Legs are still bloody sore today.

Had to skip the gym this morning as my brother-in-law wrote his car off, and needed a lift to work. So I'll be going later for a delicious chest workout!

Had a cheat meal on saturday night, absolutely needed it! Still fasting, and getting used to the hunger periods now!

[tarmyg]

Absolutely LOVE the way you have documented the workouts. I am going to borrow this stuff later on. If someone wanted a cut and paste of how to workout using HIT I'll send them here.

[krugerr]

Absolutely LOVE the way you have documented the workouts. I am going to borrow this stuff later on. If someone wanted a cut and paste of how to workout using HIT I'll send them here.

Many thanks Tarmy! I have to document things neatly like that, otherwise it does my head in! Not that I didnt love marcus' original post

Use the (code) (/code) tags to wrap the text like that! It seems the (spoiler)(/spoiler) tags dont work on this board, but they're another way to tidy up large chunks of text.

Of course, square [] brackets!

[krugerr]

Wanted to put my vitamin protocol on here as well, in case anyone was interested! This is effectively ripped straight from Austinites many posts on them!

VITAMIN	DOSE	TIMING
Vitamin A	25,000IU	1x / week
Vitamin B6	100mg	AM
Vitamin B12	1000ug	AM
Vitamin C	3000mg	AM
Vitamin D3	2000IU	AM
Vitamin E	400IU	AM/PM
Fish Oil (Omega 3)	1000mg	AM/PM
Cialis	10mg	Bedtime
Magnesium	500mg	Bedtime
Zinc	50mg	Bedtime
Copper	2mg	Bedtime

[tarmyg]

Cialis? What kind of Vitamin is that one? :-)

[krugerr]

Cialis - a vital vitamin, it keeps the wife happy. Which keeps me alive!!

[krugerr]

First HIT chest session since ive been back. I forgot how good that pump feels! Good session, although it was a bit of a feeler week as I wasnt exactly sure of where my strength was at, so the warmups and working sets need tweaking a little.
Had my dad and my brother there training their own thing, they do powerlifting. But I managed to get a couple of spots!

My evil brother even threw in a forced negative on final exercise, after positive failure and the forced reps, I held the dumbells at the top and tried to resist as he slowly forced them down. fvck me! That hurt a lot!


Tuesday - Chest

Incline Press – Dumbell
*Warm up – Light, high rep.
*Warm up – Light, high rep. 
*Working – Heavy, 5 reps. 2 forced, 1 negative.
 
Dumbell Fly – Incline
*Warm up – Light, high rep. 
*Working – Heavy, 6 reps. rest pause.
 
Decline Press - Barbell
*Warm up – Light, high rep. 
*Working – Heavy, 5 reps. 3 forced. 3 negatives.  
 
Dumbell Fly - Flat
*Warm up – Light, high rep. 
*Working – Heavy, 8 reps. 2 forced, and a forced negative.

[krugerr]

Results from the Doctors. Finally TRT! Been given the foam dispenser for a month, followed by a further blood test. He want to use the Foam to try boost me back to normal, then use injections. Linke below.

Tostran 2% gel

[tarmyg]

I noticed you are not taking any NAC, any reason?

[krugerr]

Hey Bro, not included because honestly I havent researched it at all! Should I have?
Im looking it up now, and I might throw it in. Why do you use, and what dosage?

[Sfla80]

Hey Bro, not included because honestly I havent researched it at all! Should I have?
Im looking it up now, and I might throw it in. Why do you use, and what dosage?

Use it for liver protection.

It's an ED thing now.

Most use 600mg ed for normal trt or not.

1200 on blast/cycle.

Would even do 1800 if using an oral then drop back down after oral is done.

[Sfla80]

[krugerr]

Use it for liver protection.

It's an ED thing now.

Most use 600mg ed for normal trt or not.

1200 on blast/cycle.

Would even do 1800 if using an oral then drop back down after oral is done.

I was reading that N-Acetyl-Cysteine is particularly used for Respiratory purposes. It lists these as Uses; Bronchitis, Plehm, Angina, Heart Attack, Stroke, Kidney Disease, Lung Disease, Reducing Blood Fat, Flu Symptoms, and Hair Pulling.

I didnt read anything about effectiveness on the liver. I found one website that sells it, claiming it protects against flu and liver failure, but this looked like an advertisement. Any sources? Im at work so only briefly looked it up.

[Sfla80]

I was reading that N-Acetyl-Cysteine is particularly used for Respiratory purposes. It lists these as Uses; Bronchitis, Plehm, Angina, Heart Attack, Stroke, Kidney Disease, Lung Disease, Reducing Blood Fat, Flu Symptoms, and Hair Pulling.

I didnt read anything about effectiveness on the liver. I found one website that sells it, claiming it protects against flu and liver failure, but this looked like an advertisement. Any sources? Im at work so only briefly looked it up.

I'm sure it has many purposes which would help even more when taking it

It's an antioxidant and will help with liver and liver damage.

I posted a pic from amazon on what I use and most here use just above ur reply


Check out this link...

http://www.bodybuilding.com/fun/sout...ylcysteine.htm

[krugerr]

I'm sure it has many purposes which would help even more when taking it

It's an antioxidant and will help with liver and liver damage.

I posted a pic from amazon on what I use and most here use just above ur reply


Check out this link...

Clayton's Health Facts: N-Acetyl Cysteine.

Yeah I saw your link, Ive seen its available in powdered form from my usually protein supplier too! I'll definitely grab some.

Thats why I love these forums! Thank you Tarmy for pointing it out, and Sfla for your help

[tarmyg]

Ive seen its available in powdered form from my usually protein supplier too!

The one from MyProtein is almost impossible to measure, just my 2c.

[krugerr]

The one from MyProtein is almost impossible to measure, just my 2c.

What makes you think that i was referring to MP?
Thanks for the tip, after checking theirs out, the measuring does seem dubious. I could by the powder and cap my own pills, but im far too lazy for that. I'll take to Amazon as Sfla suggested!

Thanks both for the help today. I always say "A day not learning, is a day wasted".

[krugerr]

Diet has been on point (mostly!), I did sneak in a large latte yesterday before my exam. Which I passed, so now I've got a promotion at work as well, which isnt half bad.

Weight has dropped significantly. Weighed 279.0lbs this morning. I was 292.0lbs on the 3rd Jan. 13lbs lost in less than three weeks. Im careful to say "weight" and not "fat"! I havent got any calipers currently, and no reliable methods to calculate BF. I'll make a trip to one soon though, but the mirror is showing some positive changes.

[Sfla80]

Diet has been on point (mostly!), I did sneak in a large latte yesterday before my exam. Which I passed, so now I've got a promotion at work as well, which isnt half bad.

Weight has dropped significantly. Weighed 279.0lbs this morning. I was 292.0lbs on the 3rd Jan. 13lbs lost in less than three weeks. Im careful to say "weight" and not "fat"! I havent got any calipers currently, and no reliable methods to calculate BF. I'll make a trip to one soon though, but the mirror is showing some positive changes.

Nice job man keep it up!

[krugerr]

Nice job man keep it up!

Thanks. Its good to see the number heading in the right direction, even if its not all fat. Once my TRT levels out, i suspect a bi of muscle gain, and the weight loss ratio to shift more heavily to fat.

Really destroying the gym with Marcus' adaptations of HIT. Its disgusting, and painful. I love it.

[Sfla80]

Thanks. Its good to see the number heading in the right direction, even if its not all fat. Once my TRT levels out, i suspect a bi of muscle gain, and the weight loss ratio to shift more heavily to fat.

Really destroying the gym with Marcus' adaptations of HIT. Its disgusting, and painful. I love it.

That's awesome u r using HIT to help u r weight loss.

I need to go read this thread from the beginning.

Keep it up man. U post ur workouts here? If not start posting in the dungeon

[krugerr]

That's awesome u r using HIT to help u r weight loss. I need to go read this thread from the beginning. Keep it up man. U post ur workouts here? If not start posting in the dungeon

I've posted a couple. I don't want to duplicate everything in two places. So I'll probably keep it mostly to here.

Thanks mate. I really needed a boost to get back on track. I'd let slip for too long.

Sent from my iPhone using Forum

[krugerr]

Sunday, tired from work last night, but still hit the gym today. Dragged my brother down to push my limits, and we did just that! Every working set, there was forced reps, with isometric holds on the contraction, and slow negtives on every rep. Calves just destroyed them with a variation of Marcus' routine. Standing calf raise machine straight into just holding onto the machine and bashing out 20reps without weight. Afterward I sat down and my calves were solid, like a piece of marble.



Shoulders & Calves

Dumbell Shouder Press
*18kg x 15 light, warm up.
*18kg x 15 light, warm up.
*38kg x 6, and 2 forced. 

Cable Side Raise
*10kg x 15, light, slow with a 1/2 second isometric hold on each rep
*10kg x 15, light, slow with a 1/2 second isometric hold on each rep
*14kg x 8, heavy, 5 forced reps, 5 negatives

Rear Pec Dec
*27kg x 12, slow, isometric hold on each rep
*27kg x 12, slow, isometric hold on each rep
*55kg x 8, slow, forced with 2 negatives, dropset to 41kg and repeat.

Shrugs
*60kg x 12, slow, controlled
*60kg x 12, slow, controlled
*140kg x 6, dropset to 100kg then 60kg, rest pause.

Standing Calf Raise
*14kg x 15 reps, warmup and stretch
*27kg - 6-8 reps, forced, imediately into 20 flat calf raises, repeated 5 times until I saw black.

[GirlyGymRat]

Don't u feel glad you didn't give up before you arrived to the gym! Nicely done!!!

[krugerr]

Don't u feel glad you didn't give up before you arrived to the gym! Nicely done!!!

Thanks GGR! Yeah, woken up this morning and its the worst doms I have EVER had in my calves.
Im just heading off now for a back workout.

[krugerr]

Completed back in around 35 minutes this morning. Hard, heavy and hit the spot! Still working out the exact working weights, it'll be more fluid next week as I'll have an idea of where I should be working at.

6am was hard, as baby was up loads in the night, and my son came bursting into the room at 4am after having a nightmare. Sat at work now drinking coffee and looking forward to lunch!!


Back

Close Grip Pulldown
*Warmup - 20kg x 15
*Warmup - 20kg x 15
*working - 55kg x 8. Dropset, forced. 

Lat Pulldown Machine (Wide)
*Warmup - 25kg x 15
*Warmup - 25kg x 15
*Working - 55kg x 4. Dropset, forced. 

Bent Over Row (45*)
*Warmup - 60kg x 12
*Warmup - 80kg x 12
*Working - 90kg x 5. Rest pause.

Deadlift
*Warmup - 60kg x 12
*Warmup - 100kg x 12
*Working - 120kg x 8. Rest pause. 

[tarmyg]

How much do you rest in between sets?

[krugerr]

How much do you rest in between sets?

45-60 seconds. depends how accurately I watch the clock!
My brother was just training me, and its always quicker solo !

[krugerr]

Tuesday morning rolls around, and I had to miss the gym. I cannot extend my legs fully, to do so stretches my calves which is agonising. I'm having to walk around with bent legs, and on my toes, so as not to cry. Going up stairs is ok, but coming down is disgusting.

The drive to work wasn't so bad, as legs are mainly relaxed whilst driving, but an hour of being sat only meant that upon getting out, I was unable to straighten my legs past 60*. My office shares a car-park with a supermarket. I got many funny looks as I hobbled/sobbed the 50 yards to work.

Funny that even in the peak of all this pain, I'm looking forward to doing this again when I recover...

**EDIT**

Just about to go for lunch, and I ripped through the elbow of my £100 shirt. Fvck sake!

[Viking13]

Good shit krug ^^^^

I laughed a bit, sorry lol

[krugerr]

Good shit krug ^^^^

I laughed a bit, sorry lol

Im here all week!

[Viking13]

Yea I'm gonna have to try the calf workout today. My calves don't respond to anything, I'll see how this goes in a bit

[krugerr]

Yea I'm gonna have to try the calf workout today. My calves don't respond to anything, I'll see how this goes in a bit

Please post back with your results!

[krugerr]

@Viking13 - How did you find the calfblast??

I was a pvssy bitch yesterday, popped ibuprofen, massaged calves in a really hot bath, then when I got out I used a foam roller on them for about 20 mins, that was fvcking painful! Helped though! First thing this I got my ass down the gym, was there 20mins before my brother, so I stretched them, then hopped on the treadmill, really slowly walking, increased this to incline walking to just stretch and get some blood through them. Been up and walking lots, they're tight, but I can walk semi-normally again!

Brother turned up just to spot me, thats love right there, specially as today is his day off! He always pushes me hard, and we're very close in mindset, so he knows when I'm being a bitch, or when I genuinely fail/. Chest was done in around 30 mins total, perfect for me.

Had blood taken this morning, they're checking for Prostate-specific antigen (PSA) before he moves me onto Nebido. Said its just a formality, they're expecting it to be normal range. Hes also prescibed me a different gel to use, as the Tostran has been causes skin irritation, Mrs is collecting this for me later, we'll see how this goes!


Chest

Treadmill - 10min slow incline walk to stretch calves

Incline Dumbell Press
*Warmup - 12kg x 15, light, stretch
*Warmup - 12kg x 15, light, stretch
*Working - 38kg x 8, heavy, forced reps, and a rest pause.

Incline Dumbell Flies
*Warmup - 10kg x 15, light, stretch
*Warmup - 10kg x 15, light, stretch
*Working - 16kg x 8, heavy, forced reps, and a rest pause.

Decline Bench Press
*Warmup - 60kg x 12, light, stretch
*Warmup - 60kg x 12, light, stretch
*Working - 90kg x 8, heavy, forced reps, and a rest pause.

Flat Dumbell Flies
*Warmup - 10kg x 15, light, stretch
*Warmup - 10kg x 15, light, stretch
*Working - 18kg x 8, heavy, forced reps, and a rest pause.

[tarmyg]

@Viking13 - How did you find the calfblast??

What is the calf blast?