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Thread: Krugerrs Accountability

  1. #1
    krugerr's Avatar
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    Morning all, I figured you've waited two years for an update, I imagine you've all been dying to know my progress.

    Well I started working in a gym two years ago, so I trained everyday as long as I needed. I got into the biggest and strongest shape of my life. The gym manager revived complaints that when I trained I was intimidating the smaller members.

    I got an office job a year ago, which meant no more midday training sessions. No moving at all during the day in fact, glued to a desk. The commute to work means that I have to train about 5;45 in order to get done, showered and leave for work. Due to laziness I let that slip quickly and I ballooned to 133kg, I did train 1-2 times a week. But there was no consistency, and there was definitely nothing even remotely resembling a diet in place.

    Two weeks ago my FiancÚ took a picture of me from behind and it shocked me into getting back on the horse.

    Below, you'll see the transformation. My leanest in, then a gym shot when I packed on lots of size, finally my love handled self.
    Attached Thumbnails Attached Thumbnails Krugerrs Accountability-image-182211805.jpg   Krugerrs Accountability-image-643676079.jpg  
    Last edited by krugerr; 07-22-2016 at 05:09 AM.

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    Well this is an automatic subscribe :-)

  3. #3
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    Quote Originally Posted by tarmyg
    Well this is an automatic subscribe :-)
    Haha, thanks Tarmy! How's tricks?


    Just prepped my meals for work. I hit a PB this week on dumbell press. 60kg (132lb) Dumbbells for 5.

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    In for this mate. good to see you back.

  5. #5
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    Quote Originally Posted by energizer bunny
    In for this mate. good to see you back.
    Thanks mate! Glad to be back, surprised the App hasn't been updated yet though.

  6. #6
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    The App? on the phone?

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    Hey Krugerr,

    Nach here, consider me subscribed!

  8. #8
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    Quote Originally Posted by energizer bunny
    The App? on the phone?
    yea the iPhone app. It's not been updated to reflect the new resolutions. It's only taking up part of my screen.


    Quote Originally Posted by NACH3
    Hey Krugerr, Nach here, consider me subscribed!
    Hey Nach! Thanks for subscribing.

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    Quote Originally Posted by krugerr View Post
    yea the iPhone app. It's not been updated to reflect the new resolutions. It's only taking up part of my screen.




    Hey Nach! Thanks for subscribing.
    Love seeing the results from dedicated lifters! best of luck my man - that PB was it chest/or shoulders?!

    Edit** hit view full site and you'll have to log back in but you get the old view(which I prefer) lol

  10. #10
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    Quote Originally Posted by NACH3
    Love seeing the results from dedicated lifters! best of luck my man - that PB was it chest/or shoulders?!
    Apologies, that was flat chest press. I should have clarified! I've benched a lot more, but I tended to default to barbell over dumbell when it came to chest.

    Dedicated lifter... Yes, something like that! Haha!!

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    Quote Originally Posted by krugerr View Post
    Apologies, that was flat chest press. I should have clarified! I've benched a lot more, but I tended to default to barbell over dumbell when it came to chest.

    Dedicated lifter... Yes, something like that! Haha!!
    Lol - I saw your stats so I was wondering if it wasn't shoulder press - I default to smith due to R Shoulder(torn labrum and RC) but went to to DBs for eithrr flat or incline(alternating w/o's) and my DB press has gone up significantly on flat(120's for 6)... Muscle memory is a great thing

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    energizer bunny's Avatar
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    Quote Originally Posted by krugerr View Post
    yea the iPhone app. It's not been updated to reflect the new resolutions. It's only taking up part of my screen.




    Hey Nach! Thanks for subscribing.
    Ah ok mate, i just use the normal site on my iphone.

  13. #13
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    Quote Originally Posted by NACH3
    Lol - I saw your stats so I was wondering if it wasn't shoulder press - I default to smith due to R Shoulder(torn labrum and RC) but went to to DBs for eithrr flat or incline(alternating w/o's) and my DB press has gone up significantly on flat(120's for 6)... Muscle memory is a great thing
    Hah, yea as I said, I was a lot stronger before. My bench was around 160kg and I was dumbell shoulder pressing the 50's.

    I'll used to train more intuitively than progressively. I'd just grab whatever felt right in the day.


    Quote Originally Posted by energizer bunny
    Ah ok mate, i just use the normal site on my iphone.
    I don't like the website layout in the iPhone, the app has better functionality. I think anyway.
    NACH3 likes this.

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    energizer bunny's Avatar
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    So whats the plan then kruegar? diet? training? supps? goals?

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    Quote Originally Posted by energizer bunny
    So whats the plan then kruegar? diet? training? supps? goals?
    Yes.

    Diet is in place at approximately 2700 Kcal.
    Training 5 mornings a week.
    Supplementation as per normal, bcaa, glutamine, powdered greens, vitamins.
    Goal, to lose all this bloody body fat I've accumulated.

    There's o real time scale or time restriction. Just keeping the momentum up, I expect all my lifts to increase back to some decent level fairly quickly as I haven't forgone the gym entirely, it was just a very broken up routine.

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    Post weekly update pic with you butt naked in front of the stove. That will be a classic. Lol. Just like that love handle pic.

  17. #17
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    Quote Originally Posted by tarmyg
    Post weekly update pic with you butt naked in front of the stove. That will be a classic. Lol. Just like that love handle pic.
    Haha! Okay! Let's do it that way!

    I'm going to run a daily blog anyway of my weekday training sessions.

  18. #18
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    Who are you again?



    Time to saddle up!

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    Alright fat lad

    Why the fook are you cooking naked? Not afraid of splash backs? I ironed naked once. Once being the operative word!
    Marsoc likes this.
    NO SOURCES GIVEN

  20. #20
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    Quote Originally Posted by RaginCajun
    Who are you again? Time to saddle up!
    Haha! Yes, back in the saddle!!

    Quote Originally Posted by Back In Black
    Alright fat lad Why the fook are you cooking naked? Not afraid of splash backs? I ironed naked once. Once being the operative word!
    I like the freedom. Plus, it would totally be weird if I were wearing a frilly apron...

  21. #21
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    Glad you are back! Subscribed cause this is gonna be a good one!

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    Ya I'm in too following this thread..

  23. #23
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    Quote Originally Posted by itsmybody
    Glad you are back! Subscribed cause this is gonna be a good one!
    God, the pressure is on now then!!



    Quote Originally Posted by Joco71
    Ya I'm in too following this thread..
    Thanks buddy.

  24. #24
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    Slept pretty well, with the exception of my four year old having a play session at 3am.

    Woke up bright eyed and bushy tailed, rocked up to the gym for opening and had to wait around for the owner. Whom typically had a flat tyre this morning.
    Gym opened late which restricted my time, but not my intensity. I doubled up the fly with pressing too, so the fly til failure then just bashed out a few presses to exhaustion on each set.

    My old man trains mornings too, so got some good encouragement and a good spot that knows when I'm being a *****-bitch and when I need assisting.
    Short and sweet, but was sweaty and exhausted. Was done in 30 mins, due to late opening and work starting.

    Flat Dumbell chest press
    20kg x 12
    30kg x 10
    40kg x 5
    50kg x 3
    60kg x 7 (1 assisted)

    Flat Dumbell fly
    20kg x 12
    30kg x 8
    30kg x 6
    30kg x 5
    Attached Thumbnails Attached Thumbnails Krugerrs Accountability-image-95780068.jpg  
    Last edited by krugerr; 06-29-2015 at 12:38 AM.

  25. #25
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    Off topic, but I just got ACDC tickets for saturday at Wembley!!

  26. #26
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    Back this morning.

    Good session, hard and heavy!

    Dumbbell Row
    30kg x 12
    40kg x 10
    60kg x 8

    Rack lift (1 inch below knee)
    100kg x 12
    140kg x 10
    180kg x 5
    220kg x 5

    Kroc Row
    50kg x 27


    Sat at work now and sweating my arse off. No air con and its 30*C!

  27. #27
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    That's cool that can lift with your old man

    Looks like some good lifting sessions!

  28. #28
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    Quote Originally Posted by RaginCajun
    That's cool that can lift with your old man Looks like some good lifting sessions!
    Yea it's good. He's 50, but still going strong for an old fella!

    Yea some strong lifts. Feeling good. Just getting oats and protein in me as I type this. It's so hot in just not hungry!

  29. #29
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    Legs this morning. Heavy and sweaty!! It's so hot here this week.

    Hack Squat
    40kg x 12
    80kg x 12
    130kg x 8
    180kg x 5
    220kg x 5

    Straight legged
    60kg x 12
    100kg x 5
    100kg x 5

    Standing Calf Raise (machine)
    40kg x 12
    40kg x 12
    20kg x 20

    Leg extension
    Didn't check what the plates said. But it was most of the stack for 3 sets!

  30. #30
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    Sat on the sofa this evening, and my back is tightening up, and my calves are already sore!

    Chest wasn't too bad, was a heavy session but obviously not enough workload.

  31. #31
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    Quote Originally Posted by krugerr
    Sat on the sofa this evening, and my back is tightening up, and my calves are already sore! Chest wasn't too bad, was a heavy session but obviously not enough workload.
    Sounds like you did something with all that soreness

  32. #32
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    Quote Originally Posted by RaginCajun
    Sounds like you did something with all that soreness
    Yep. Nice and tight all over this morning.

    This morning was Shoulders. Brother came down today, he's a strength coach, and a hard arse PT. Put me through my paces, more volume than usual today. Felt good and couldn't lift my arms after!!

    Cable side raise (single)
    14kg x 20
    18kg x 12
    18kg x 12

    Dumbbell side raise
    14kg x 8 (assisted)
    16kg x 6 (assisted)

    Cable front front raise (double)
    18kg x 12
    22kg x 8
    24kg x 8 rest pause

    Rear delt (machine fly)
    Plate 5 x 12
    Plate 6 x 12
    Plate 6 x 12
    Plate 6 x 12 (assisted)

    Shoulder press (machine)
    65kg x 12
    80kg x 8
    80kg x 8 (rest pause)

  33. #33
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    You're back! Found the groove. Nice

  34. #34
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    Quote Originally Posted by GirlyGymRat
    You're back! Found the groove. Nice
    Slap my arse and call me a bitch. GGR, how the devil are you?!

    Yes I'm back, couldn't stay away I'm afraid. Specially after I backtracked and put a load of weight on.

    -Krugerr

  35. #35
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    Bedtime.

    My favourite meal of the day.

    300g cottage cheese
    50g whey protein
    Milk to lubricate (50ml)

    Blended into a super thick bedtime shake!
    Attached Thumbnails Attached Thumbnails Krugerrs Accountability-image-545265771.jpg  

  36. #36
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    You are well on your way!

  37. #37
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    Quote Originally Posted by itsmybody
    You are well on your way!
    Getting there!!

  38. #38
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    Didn't train this morning as I'm bouncing tonight, needed an extra couple hours sleep.

    Today is going to be a long ass day!

  39. #39
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    ACDC were incredible inLondon on Saturday, in case anyone was curious!!

    Monday today, so that was chest day! Chest swollen like a Ma'Facker. Another week on week improvement. 1 extra rep on the press, and up 2kg on my fly weight.

    Flat dumbell press
    20kg x 20
    30kg x 10
    40kg x 5
    60kg x 8 (final rep assisted)

    Dumbell fly
    22kg x 12
    32kg x 10 (straight into 32kg press for 2 heavily assisted reps)

    Decline bench press
    100kg x 12
    100kg x 11 (2 assisted reps)

    Pecdec
    41kg x 15 (failure, assisted)

  40. #40
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    ACDC, F YEAH!

    glad you enjoyed it!

    nice workout!

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