Krugerrs Accountability

[TexasManDan]

30kg flys....damn

[krugerr]

Damn man hope you can get that figured out. Maybe a CAT scan might show something? Has he checked your pituitary gland? Thyroid?

not yet my friend. I might suggest a referral to a specialist. See what's up!

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[krugerr]

30kg flys....damn

Yeah - heavy flys are vital for my chest workout.

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[krugerr]

SHoulders yesterday. Trained again with my friend. His training style is... unique?! its very fast paced, lots of exercises and reps. I left him too it, I trained my usual. Threw in 1 set of abs, and now it hurts when I cough! Apparently Ive forgotten to train abs for the last 3 years!

I have 8 more weeks until next Nebido shot. So now I am tempted to run a SBC, 4 weeks, finishing just before my holiday!

Shoulders

Shoulder Press -  DUmbell
*Warmup - 22kg x 15 reps, light
*Warmup - 22kg x 15 reps, light
*Working - 46kg x 6 reps, dropset to 22kg, rest pause (Bench was too vertical!!)

Side raise - Cable
*Warmup - 14kg x 15 reps, light
*Warmup - 14kg x 15 reps, light
*Working - 27kg x 5 reps, dropset to 23kg, 18kg, 14kg. Lots of partials. 

Rear Delts - Pec Dec
*Warmup - 23kg x 15 reps, light
*Warmup - 23kg x 15 reps, light
*Working - 62kg x 8 reps, double dropset, partials. 

Shrugs - Incline smith machine
*Warmup - 60kg x 20 reps, light
*Warmup - 100kg x 20 reps, medium
*Working - 140kg x 10 reps, heavy. Cheat reps. 
*Working - 170kg x 8 reps, heavy. Cheat reps. (Superset with Cable shrugs)

[krugerr]

My god, I destroyed legs last night.
Bro had just finished PTing a client when I turned up, so he followed me round and pushed me disgustingly. I couldnt even hold my own bodyweight properly after the Hack Squat.

Legs

 
Hack Squat
15 x 50kg
15 x 100kg
10 x 190kg (forced reps until I collapsed)
  

Leg Extension
15 x 68kg 
15 x 68kg
10 x 120kg (95kg, 82kg) RP

Leg Curl (single leg)
15 x 7kg
15 x 7kg
8 x 27kg (14 kg) Dropset

Seated Calf Raise
15 x 25kg 
15 x 25kg
7 x 70kg (assisted)

[krugerr]

Was tired this morning, and running late, so didnt do a full arm session. Just went and smashed Biceps. In and out in 25 mins! Felt good!

Arms

Preacher Curls
*WarmUp - 20kg x 15reps
*Warmup - 20kg x 15reps
*Working - 30kg x 12 reps (Rest pause)

Dumbell Curl
*WarmUp - 10kg x 15reps
*Warmup - 10kg x 15reps
*Working - 18kg x 6 reps (dropset to 10kg)

Hammer Curls - Cable
*WarmUp - 30kg x 15reps
*Warmup - 30kg x 15reps
*Working - 55kg x 6 reps (dropset and partials)

[krugerr]

Krugerrs Diary Entry - 2

Time for another mind-dump I think.

Arms are suitably sore from yesterday, chest is still a little tender, shoulders have just recovered and I can finally flex my legs again! Im hitting back on Sunday, hoping to really get some destruction in then! Ive set the goal for this year as obviously improving my physique all over, however with special "mass" attention to Shoulders and legs. I really wanna make these grow this year, and so far I think Im making progress!
The weights are still not what they used to be, but im happy with my workouts! Its taken some getting used to the Marcus HIT routine, which really is short and sweet. Most of my sessions can be finished in around 30mins, which does get some funny looks as most guys are still doing their warmup sets at that point!
Weight is up a little since starting TRT, im sitting at 292lbs and a guesstimate would have my bodyfat decreasing, slightly!

Im looking at my diet again, I want to throw in some carb cycling around June, with the intention of priming and then running a heavy SBC in September.

Im going to be posting full pictures around the beginning of May. I feel this will be a good point to use as a reference. I'll be ~10 weeks into TRT, ive had a good run into my training. As I said above, my bodyfat is decreasing, but is still higher than Im used too. Im going to do an aggressive cut to really get on top of this situation, even if it means sacrificing some LBM, it'll be worth it to have a stronger overall position, and i'll be able to include a prime in this for my SBC.

Life is going well. Daughter is 4 months old and a really smiley chatty girl. She doesnt sleep all the way through though, which is difficult! I feel permanently exhausted. The Mrs is starting her own business, which is draining on her time, and we're both bickering like mad. My son turns 5 next month and hes a nightmare currently. He just wants to play all the time, hes so full of beans! Coupled with both parents being tired, he ends up not getting the attention he should at the moment. What with the baby wanting to be held, my two jobs, Mrs company, the dog and trying to sleep, it seems like im in Groundhog day! I am treating the boy to just some father/son time tomorrow with lunch and Kung Fu Panda 3!

Main job is going well, ive got an exam early may for Mortgage Advice, which will allow my office role to change for the better until im fully qualified Financial Adviser. It should also see my salary jump considerably. Im still bouncing every friday and saturday 8pm-2:30am, unfortunately no one is misbehaving, as soon as I square up they back off... and I have so been longing to vent some anger! It so happens that the bar I work for is "protected"... take that how you will, but it means that most people know better and so we get zero trouble!

Well I guess that concludes my thoughts. I tell you what, if feels good to get these things out. They bounce around my head endlessly, and it sometimes feels hard to follow a single thought. This allows me to coherently lay these things out, it lightens the load in my mind at least!

These forums really are my savior!

-Krugerr

[RaginCajun]

Nice thoughts and hope you and the Mrs find some down time for yourselves soon. Maybe see if someone can babysit one night so you two can get away for just a night.

Look forward to your progress and good luck with the job!!!

[krugerr]

Nice thoughts and hope you and the Mrs find some down time for yourselves soon. Maybe see if someone can babysit one night so you two can get away for just a night.

Look forward to your progress and good luck with the job!!!

Thanks brother! We go on holiday on 12th may. Hence the date for pictures! Hopefully this break will be good for us to dewind!

[krugerr]

Evening guys.

Thought I'd drop a quick line in. Life has been disgustingly busy. I'm probably work 75-80 hours a week at the moment. I'm out of the house so early that gym hasn't existed now in 5-6 weeks I guess. Whenever my last entry was.

Passed my exam though, which means I'm qualified now, so money should bump up in the coming months.

Starting next week I'm working more local again, so I should be able to fit 3-4 gym sessions in a week. I'm looking forward to this. As soon as I stop in the gym, diet falls apart. I've probably put on 3-4% at least.

Brother has his first local strong man contest in 5 weeks, which should be wicked. His static strength is fantastic, it's his endurance we've got to focus on now. Lot of these events are "reps in a minute" types. Which really is a fvcker!

-Krugerr

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[RaginCajun]

Do what you can man, you sound busy as hell!

Get some rest big guy

[krugerr]

Do what you can man, you sound busy as hell! Get some rest big guy

Thanks RC. Life is just at one of those choke points, you either battle through or you break down, you know?

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[RaginCajun]

Thanks RC. Life is just at one of those choke points, you either battle through or you break down, you know? Sent from my iPhone using App

Yes

I'm at one of those points now as well so battling as well

[krugerr]

Yes I'm at one of those points now as well so battling as well

Thoughts are with you then brother. You'll be stronger once you reach the other side!

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[bethdoth]

Can't avoid the roller coaster of life! If you have a solid base taking time away from the gym isn't that big of a deal just keep the diet in check. When my daughter got divorced and moved home with a 2 year old and 6 month old, I became their dad not Grampa and took care of them. I was pretty much out of the gym for 6 months. I believe in muscle memory it comes back pretty fast. Hang in there and the roller coaster will be back on top of a hill soon!

[krugerr]

Can't avoid the roller coaster of life! If you have a solid base taking time away from the gym isn't that big of a deal just keep the diet in check. When my daughter got divorced and moved home with a 2 year old and 6 month old, I became their dad not Grampa and took care of them. I was pretty much out of the gym for 6 months. I believe in muscle memory it comes back pretty fast. Hang in there and the roller coaster will be back on top of a hill soon!

Thanks Brother!
I've a solid base of muscle, and fat! Diet has been awful recently due to work being all over the place and lunch meetings. In sure it'll be ok once I get back to it.
Sorry to hear about your daughter! Hope everything there worked out.

My kids are 5 years and 6 months. So home life is just manic on top of everything else!

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[bethdoth]

Ya that was 8 years ago. The oldest grandson is now almost 10, middle grandson 8, then she re-married a great guy and they now have a son 18 months. So ya when we babysit it's a mad house!

[krugerr]

Ya that was 8 years ago. The oldest grandson is now almost 10, middle grandson 8, then she re-married a great guy and they now have a son 18 months. So ya when we babysit it's a mad house!

Damn! Well congrats on being a 3 time granddaddy!

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[tarmyg]

Good to see your still doing what you can to keep those muscles active! Life happens and you just get up and get at it again!

[krugerr]

Update: I'm on my second round of Nebido now. So about 14 weeks in a guess. The last few days I've had morning glory. Now besides cycling, I've not had that since I was 16!

Proud moment. Simple things.

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[krugerr]

Krugerrs Diary Entry - 3

Morning all... Prepare for another "Krugerr Mind Dump" (KMD)

I write to you to confess my sins, its been 8 weeks since my last confession.

Ive become a disgusting slob, with a horrible addiction to sugar. I cant help myself, Ive been binging on shit for weeks now, and I have watched the changes to my body. Ive been unable to resist sugar in all its toxic glory. Pastry gives me horrible heartburn, but every single lunch I would find myself getting a syrupy latte from Starbucks, and grabbing doughnuts, or cookies and gorging instead of eating my prepped meals. It got to the point where I have stopped prepping meals. I stopped eating proper evening meals, instead I have been eating 2-3 take outs a week, and then when I bounce at the weekends, my buddy and I usually share some chinese food.
In my minds eye, i justified it with silly statements when I caught glimpses of myself in the mirror. "Still got big arms... Legs look thick... still got some back width".
Sunday I got a realistic view of myself when I saw the side view of my stomach, which has now developed into a belly.

I sit here with a 2litre tupperware box in front of me, loaded with pasta and chicken.

I have put myself into IF 16:8 fasting mode. I havent calculated the macros on the meals yet, I just had to make the immediate swap to better food. Otherwise Id have kid myself into taking another day to get the meal planning right. I havent lifted anything seriously in the 8 weeks either, an odd session or two. Which was partly out of my control, due to work commitments, and being on the road by 6:45am.

In other news - My daughter is now 6 months, shes beautiful, starting to babble, crawl and with the strength in her legs, I suspect walking fairly soon! Family life has been tough, with the Mrs and I having several conversations discussing if its worth us even continuing. Shes just been put on Antidepressants, and Im working 75+ hours a week which has really put a strain on life. We had a proper heart to heart recently, and its been a lot better, which is a relief! I guess most of you have experienced similar periods with your partners, and its just gutwrenching, you dont want to split up, but most of the time it just feels like the best course of action.
Work as I mentioned has been very busy, I recently qualified, which is great news, and Im expecting my employer to open up a new role for me in the very near future. Which should allow me technically unlimited earnings, realistically Im thinking £50,000 in the next 12 months, and then £80,000 thereafter, depending upon the client base of course! This will make a big difference to home life, as I'll have more time working from home, and a higher income will take some financial pressure off us both. The bouncing is going as normal, ive taken over running a couple of venues now, and looking to expand, which is bringing in a bit more money on the side!
TRT - Ive felt drastic changes to my libido, but Im still fairly moody. Unsure if this is just stages, or whether im being a miserable bastard!

I guess the summary is that I have found myself in a stage of my life where I feel completely out of control of many things, and I have let them get the better of me. Its had me in a rut, but Ive found the best way to deal with these stages is to voice them. Put them on paper, make them real, make myself accountable for it all. Which is why I Fvcking love these forums! Im taking control of the little things now, I can change my diet, I can change my training routine, I can make better use of my time, I can make the time with my family more effective.

Expect there to be more consistent updates again. Im going to get some (fat) body shots later on and post them up.

-Krugerr

[krugerr]

Day three of "getting back on it". Struggled a little with the hunger pangs now I'm fasting, several months of eating crap all day will do that too you I guess! Sugar has been my biggest craving, as I have cut this out completely during the day.
I switched to drinking green tea, I wasnt so keen on the first couple cups, but I put this down to my body shouting "wtf, I want sugary tea!", but Im really loving it now, and I think I probably had 7-8 cups yesterday. I really let it stew as well!

Started to put together macros, but its more important to kick the cravings and habits right now, than to count the calories. A quick calculation put it around 3000Kcal, which about right for me at 290lbs [20%+ BF].

~333g Pasta (Raw Weight)
~ 625g Chicken Thigh (Raw Weight)
~ Dinner (Chicken curry / Chicken Fajita)
~ 8 cups green tea

Hit the gym with my brother, and I jumped into his routine. He's got a strongman contest in two weeks, he's strong as fvck now. 250kg deadlift for a very fast pull the other day, hes hoping to pull a 275kg on the day. If I can work out how to get the video up, i'll post it!
The other events he's got nailed, but struggling with the log press. 100kg for reps in 60 seconds. Its not the weight so much, but the conditioning. I was doing it with 80kg the other day and it has you gassed in 5-6 reps!

Pictures tonight. As promised


Deadlift Video - https://www.dropbox.com/s/i4nx2d4t25...%2035.mp4?dl=0

[krugerr]

Pictures as promised. Clearly got a lot more body fat than I'm used too!! ?

Weight : 295.4 lbs (134kg)


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[RaginCajun]

Damn, that's one hell of a lift

How's your TRT going?

Looking leaner than before (naked pic in the kitchen, ha)

[krugerr]

Damn, that's one hell of a lift How's your TRT going? Looking leaner than before (naked pic in the kitchen, ha)

Yeah bro has been working hard. He just told me he pulled 260kg (573lbs) for a similar speed/ease.


Trt is getting there, you know? Moody days, happy days, horny days, teenager days. It's still early, guess I'm 15/16 weeks in. So levels will be climbing for a while yet.

Leaner than the kitchen pic, you think? I feel horrendous! Maybe it's not as bad as I feel it is though.
Still... Lots of work to be done. Just prepped the next two days of food. Gonna take a nap before work tonight.

How's things with you RC?

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[RaginCajun]

Yeah bro has been working hard. He just told me he pulled 260kg (573lbs) for a similar speed/ease. Trt is getting there, you know? Moody days, happy days, horny days, teenager days. It's still early, guess I'm 15/16 weeks in. So levels will be climbing for a while yet. Leaner than the kitchen pic, you think? I feel horrendous! Maybe it's not as bad as I feel it is though. Still... Lots of work to be done. Just prepped the next two days of food. Gonna take a nap before work tonight. How's things with you RC? Sent from my iPhone using App

Damn your bro is a beast!

My world is all fucked but getting better I think, only time will tell

[krugerr]

Damn your bro is a beast! My world is all fucked but getting better I think, only time will tell

Yeah he's getting there!

Ah mate, I hope it takes an upward turn for you!

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[krugerr]

Here's a naked side chest pose. Purely because even with high BF I still hit poses. Although surprisingly hard to hold and snap a selfie!


Weight: 293.6lbs (-1.4lbs)

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[RaginCajun]

Definitely look leaner than the other naked pics! Haha

[krugerr]

Definitely look leaner than the other naked pics! Haha

Haha thanks bro. Still. It's an unacceptable level of BF.

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[krugerr]

Finding it hard to resist sugar. Cravings are going mad.

How do you guys best combat that? I used to eat sugar free jelly, I might go back to that!

Weight: 293lbs (-2lbs)

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[krugerr]

Weight: 291.4lbs (-3.6lbs)

Slow and steady wins the race!
Think I've got flu coming on. So tired, elevated temp and sneezing fits.

{
}

[krugerr]

Weight: 285.4lbs (-10lbs)

Shaved my beard off. Which might have counted for a pound or more!

Pics taken immediately after weight today. I think there's some slight visible differences. Specially on the back shot.


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[krugerr]

Hit the gym last night, intended to do deadlifts, log press, farmers walk and some sandbag loading.

Worked up on deads but tweaked my back, and now im laid up on the bloody sofa. Part of a routine personally written by big man Benni Magnusson, but that last set I was exhausted and completely fvcked up the last rep, tweaked it good. Managed to load the 105kg sandbag twice before I thought better of it and finished there.

Deadlifts
* 60kg x 10 reps - light
* 60kg x 10 reps - light
* 100kg x 8 reps - light
* 100kg x 8 reps - light
* 100kg x 8 reps - light
* 140kg x 4 reps - Medium
* 140kg x 4 reps - Medium
* 180kg x 4 reps - Heavy
* 180kg x 4 reps - Heavy
* 160kg x 4 reps - Medium
* 160kg x 4 reps - Medium

[RaginCajun]

Hit the gym last night, intended to do deadlifts, log press, farmers walk and some sandbag loading. Worked up on deads but tweaked my back, and now im laid up on the bloody sofa. Part of a routine personally written by big man Benni Magnusson, but that last set I was exhausted and completely fvcked up the last rep, tweaked it good. Managed to load the 105kg sandbag twice before I thought better of it and finished there. Deadlifts * 60kg x 10 reps - light * 60kg x 10 reps - light * 100kg x 8 reps - light * 100kg x 8 reps - light * 100kg x 8 reps - light * 140kg x 4 reps - Medium * 140kg x 4 reps - Medium * 180kg x 4 reps - Heavy * 180kg x 4 reps - Heavy * 160kg x 4 reps - Medium * 160kg x 4 reps - Medium

Damn, rest up and heal that back

Hate injuries!

[tarmyg]

Where is the apron shot? *disappointed*

[krugerr]

Damn, rest up and heal that back Hate injuries!

Thanks bro. Think I just pulled something. It's much better this morning

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[krugerr]

Where is the apron shot? *disappointed*

just for you, I'll do a naked ass shot on Thursday!

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[krugerr]

Morning y'all.

Firstly, devastating news about the shootings this morning. I hope no one had family in the area, or was affected.

Ive decided due to hectic schedule that I just cant get in a decent split at the moment. Plus with my brother now bigger and stronger than I, it has prompted to me to re-evaluate it all. My gym has a strongman area with log press, stones, yolk, farmers walk and tyres. So I think Im going to try get in 2-3 solid workouts a week with this gear, including some squats/deadlifts. Plus, its a lot more fun to throw shit around, which you just cant do with a normal gym routine!

Equipment:
log - 35kg empty
log - 70kg empty
Stones - 25kg, 55kg, 75kg, 95kg, 110kg
tyres - 100kg, 250kg, 350kg
farmers walk - normal grip and fat grip
yolk - 50kg empty

plus a squat rack, two deadlift platforms, a push/pull sled as well. In the main gym is of course all the other dumbells and machines etc. This is entirely seperate which is nice.

Weight: 291.0 lbs (after water and breakfast)

I will get a naked shot for Tarmy, and a normal shot for the rest of you!

[RaginCajun]

Morning y'all. Firstly, devastating news about the shootings this morning. I hope no one had family in the area, or was affected. Ive decided due to hectic schedule that I just cant get in a decent split at the moment. Plus with my brother now bigger and stronger than I, it has prompted to me to re-evaluate it all. My gym has a strongman area with log press, stones, yolk, farmers walk and tyres. So I think Im going to try get in 2-3 solid workouts a week with this gear, including some squats/deadlifts. Plus, its a lot more fun to throw shit around, which you just cant do with a normal gym routine! Equipment: log - 35kg empty log - 70kg empty Stones - 25kg, 55kg, 75kg, 95kg, 110kg tyres - 100kg, 250kg, 350kg farmers walk - normal grip and fat grip yolk - 50kg empty plus a squat rack, two deadlift platforms, a push/pull sled as well. In the main gym is of course all the other dumbells and machines etc. This is entirely seperate which is nice. Weight: 291.0 lbs (after water and breakfast) I will get a naked shot for Tarmy, and a normal shot for the rest of you!

Yeah fucking fucktards! Ever since Obama was elected, the media puts out all this hate stuff. It's sad that our country is more divided now than it was 10 years ago.

Sounds like y'all have a plan of attack for the gym!

Haha on the pics