Page 5 of 11 FirstFirst 12345678910 ... LastLast
Results 161 to 200 of 440
Like Tree75Likes

Thread: Krugerrs Accountability

  1. #161
    RaginCajun's Avatar
    RaginCajun is online now Pissing Excellence!
    Join Date
    Jan 2011
    Location
    Deep Down South
    Posts
    22,890
    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!

  2. #162
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by RaginCajun View Post
    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!

  3. #163
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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.

    Krugerrs Accountability-image-4253066308.jpg

  4. #164
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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
    Code:
    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

    Code:
     
    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
    Code:
    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
    Code:
    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
    Code:
    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.
    Last edited by krugerr; 01-15-2016 at 07:46 AM.

  5. #165
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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)
    Code:
    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]

  6. #166
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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!

  7. #167
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,772
    Blog Entries
    162
    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.

  8. #168
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by tarmyg View Post
    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!
    Last edited by krugerr; 01-18-2016 at 07:54 AM.

  9. #169
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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
    Attached Thumbnails Attached Thumbnails Krugerrs Accountability-untitled.png  

  10. #170
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,772
    Blog Entries
    162
    Cialis? What kind of Vitamin is that one? :-)

  11. #171
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Cialis - a vital vitamin, it keeps the wife happy. Which keeps me alive!!
    tarmyg likes this.

  12. #172
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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
    Code:
    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.

  13. #173
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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

    Krugerrs Accountability-image-345769055.jpg
    Last edited by krugerr; 01-19-2016 at 11:43 AM.

  14. #174
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,772
    Blog Entries
    162
    I noticed you are not taking any NAC, any reason?

  15. #175
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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?

  16. #176
    Sfla80's Avatar
    Sfla80 is offline Knowledgeable Member
    Join Date
    Aug 2009
    Location
    florida
    Posts
    6,645
    Quote Originally Posted by krugerr View Post
    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.

  17. #177
    Sfla80's Avatar
    Sfla80 is offline Knowledgeable Member
    Join Date
    Aug 2009
    Location
    florida
    Posts
    6,645
    Krugerrs Accountability-forumrunner_20160121_074841.png

  18. #178
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by Sfla80 View Post
    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.

  19. #179
    Sfla80's Avatar
    Sfla80 is offline Knowledgeable Member
    Join Date
    Aug 2009
    Location
    florida
    Posts
    6,645
    Quote Originally Posted by krugerr View Post

    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

  20. #180
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by Sfla80 View Post
    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

  21. #181
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,772
    Blog Entries
    162
    Quote Originally Posted by krugerr View Post
    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.

  22. #182
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by tarmyg View Post
    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".

  23. #183
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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.
    Attached Thumbnails Attached Thumbnails Krugerrs Accountability-image-1703721729.jpg  

  24. #184
    Sfla80's Avatar
    Sfla80 is offline Knowledgeable Member
    Join Date
    Aug 2009
    Location
    florida
    Posts
    6,645
    Quote Originally Posted by krugerr View Post
    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!

  25. #185
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by Sfla80 View Post
    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.
    marcus300 likes this.

  26. #186
    Sfla80's Avatar
    Sfla80 is offline Knowledgeable Member
    Join Date
    Aug 2009
    Location
    florida
    Posts
    6,645
    Quote Originally Posted by krugerr View Post

    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

  27. #187
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by Sfla80
    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

  28. #188
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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

    Code:
    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.
    Last edited by krugerr; 01-25-2016 at 07:16 AM.

  29. #189
    GirlyGymRat's Avatar
    GirlyGymRat is online now Knowledgeable ~ Respected Female Leader ~
    Join Date
    Oct 2010
    Location
    In a gym!
    Posts
    14,192
    Don't u feel glad you didn't give up before you arrived to the gym! Nicely done!!!
    krugerr likes this.

  30. #190
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by GirlyGymRat View Post
    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.

  31. #191
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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

    Code:
    
    
    
    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. 
    
    Last edited by krugerr; 01-25-2016 at 07:16 AM.

  32. #192
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,772
    Blog Entries
    162
    How much do you rest in between sets?

  33. #193
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by tarmyg View Post
    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 !

  34. #194
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    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!
    Last edited by krugerr; 01-26-2016 at 06:18 AM. Reason: grammar

  35. #195
    Viking13 is offline Associate Member
    Join Date
    Dec 2011
    Posts
    277
    Good shit krug ^^^^

    I laughed a bit, sorry lol
    krugerr likes this.

  36. #196
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by Viking13 View Post
    Good shit krug ^^^^

    I laughed a bit, sorry lol
    Im here all week!

  37. #197
    Viking13 is offline Associate Member
    Join Date
    Dec 2011
    Posts
    277
    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 likes this.

  38. #198
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    Quote Originally Posted by Viking13 View Post
    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!

  39. #199
    krugerr's Avatar
    krugerr is offline Knowledgeable Member
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,870
    @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
    Code:
    
    
    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.
    
    

  40. #200
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
    Join Date
    May 2012
    Location
    Bangalore, India
    Posts
    5,772
    Blog Entries
    162
    Quote Originally Posted by krugerr View Post
    @Viking13 - How did you find the calfblast??
    What is the calf blast?

Page 5 of 11 FirstFirst 12345678910 ... LastLast

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •