The Kronikles

[kronik420]

Day 41

Incline barbell bench press - 3 warm up sets 1 working
40kg - 8
67.5kg - 13
70kg - 10
72.5kg - 8/2

Decline dumbbell bench press - 1 warm up sets 1 working
30kg - 11
30kg - 8/2

Flat dumbbell fly's - 1 warm up set 1 working
12.5kg - 15
12.5kg - 11/4

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
33kg - 11 skull crushers, 10/6/3 close grip

Seated overhead dumbbell extensions - 1 working set
32.5kg - 11/3

[kronik420]

Day 42

Bent over rows - 2 warm up sets 1 working
62.5kg - 16
67.5kg - 11
72.5kg - 9/5/3

Wide grip pull ups - 1 warm up sets 1 working
10
8/5/2

Close grip pull ups - 1 warm up sets 1 working
12
10/3/2

EZ bar bicep curls - 1 warm up set 1 working
23kg - 24
28kg - 14 - drop set 23kg - 5 - drop set 18kg - 7

Dumbbell concentration curls - 1 working set
10kg - 12 reps +2 forced +2 negatives

Dead lifts - 3 warm up sets 1 working
80kg - 8
105kg - 12
115kg - 10
125kg - 7


End week 6. These workouts are getting more and more brutal... 8 weeks of HIT is more than enough...

[kronik420]

Day 43

Seated barbell shoulder press - 2 warm up 1 working
50kg - 16
52.5kg - 11
55kg - 8/4

Reverse flys incline bench - 1 warm up 1 working
12.5kg - 21
12.5kg - 15/7

Side lateral raises - 1 warm up 1 working
12.5kg - 10
12.5kg - 8/4

Squats - 3 warm up 1 working
60kg - 6
92.5kg - 12
102.5kg - 10
112.5kg - 8

Stiff leg dead lifts - 1 warm up 1 working
60kg - 15
65kg - 13

[kronik420]

Day 45

Incline barbell bench press - 3 warm up sets 1 working
40kg - 8
67.5kg - 14
70kg - 8
72.5kg - 6 - drop set 60kg - 4/2

Decline dumbbell bench press - 1 warm up sets 1 working
30kg - 12
30kg - 7

Flat dumbbell fly's - 1 warm up set 1 working
12.5kg - 15
12.5kg - 12/4

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
33kg - 11 skull crushers, 8/4 close grip

Seated overhead dumbbell extensions - 1 working set
32.5kg - 13/3


That was intense.

[kronik420]

diet plan for upcoming cut, workout days will be Wednesday/Friday/Sunday, customized 5x5 routine + cardio (bike riding) + skating 3 days/week. not exactly sure how long the cut will go for, 12 - 16 weeks maybe. might do a cycle, might not.. maybe just a couple weeks of clen . goal is to get to 15%bf while maintaining muscle of course.. just weighed in at 214 lbs @ 19%.



Workout days

Meal 1
Oats - 1 cup - 300 cal - 54g c - 10g p - 5g f
Milk - 1 1/2 cups - 222 cal - 18g c - 12g p - 12g f
Honey - 1 tbsp - 64 cal - 17g c - 0 p - 0 f
Eggs - 4 large - 296 cal - 0g c - 24g p - 20g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 1001 cal - 89g c - 46g p - 50g f


Meal 2
Chicken breast - 1 cup - 231 cal - 0g c - 43g p - 5g f
Broccoli - 1 cup - 41 cal -7g c - 4 g p - 0g f
White rice - 1 cup - 199 cal - 45g c - 4g p - 0 f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 590 cal - 52g c - 51g p - 18g f


Meal 3
Chicken breast - 1 cup - 231 cal - 0g c - 43g p - 5g f
Broccoli - 1 cup - 41 cal -7g c - 4 g p - 0g f
White rice - 1 cup - 199 cal - 45g c - 4g p - 0 f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 590 cal - 52g c - 51g p - 18g f


Meal 4
Steak - 200g - 542 cal - 0g c - 50g p - 38g f
Sweet potato - 1 cup - 114 cal - 27g c - 2g p - 0g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 775 cal - 27g c - 52g p - 51g f


Total
cals - 2956
carbs - 220g
protein - 200g
fat - 137g



Non workout days

Meal 1
Oats - 1/2 cup - 150 cal - 27g c - 5g p - 2g f
Eggs - 4 large - 296 cal - 0g c - 24g p - 20g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 565 cal - 27g c - 29g p - 35g f


Meal 2
Chicken breast - 1 cup - 231 cal - 0g c - 43g p - 5g f
Broccoli - 1 cup - 41 cal - 7g c - 4 g p - 0g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 391 cal - 7g c - 47g p - 18g f


Meal 3
Chicken breast - 1 cup - 231 cal - 0g c - 43g p - 5g f
Broccoli - 1 cup - 41 cal - 7g c - 4 g p - 0g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 391 cal - 7g c - 47g p - 18g f


Meal 4
Steak - 200g - 542 cal - 0g c - 50g p - 38g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Eggs - 2 large - 148 cal - 0g c - 12g p - 10g f
Total - 809 cal - 0g c - 62g p - 61g f


Total
cals - 2156
carbs - 41g
protein - 185g
fat - 132g


TDEE - 3200

[kronik420]

Day 46

Bent over rows - 2 warm up sets 1 working
65kg - 17
70kg - 12
75kg - 8/4

Wide grip pull ups - 1 warm up sets 1 working
11
8/3

Close grip pull ups - 1 warm up sets 1 working
12
10/4

EZ bar bicep curls - 1 warm up set 1 working
23kg - 27
28kg - 13/6/3

Dumbbell concentration curls - 1 working set
10kg - 14 reps +2 forced +2 negatives

Dead lifts - 3 warm up sets 1 working
80kg - 8
105kg - 12
115kg - 11
125kg - 10

[kronik420]

Day 47

Seated barbell shoulder press - 3 warm up 1 working
40kg - 6
52.5kg - 12
55kg - 9
57.5kg - 6 - drop set 50kg - 3 - drop set 40kg - 4

Reverse flys incline bench - 1 warm up 1 working
15kg - 14
15kg - 11/5

Side lateral raises - 1 warm up 1 working
12.5kg - 12
12.5kg - 9/4

Squats - 3 warm up 1 working
60kg - 6
95kg - 12
105kg - 10
115kg - 8

Stiff leg dead lifts - 1 warm up 1 working
62.5kg - 13
67.5kg - 10

[kronik420]

Day 49

Incline barbell bench press - 3 warm up sets 1 working
40kg - 8
67.5kg - 12
70kg - 7
72.5kg - 5 - drop set 60kg - 3 - drop set 40kg - 5

Decline dumbbell bench press - 1 warm up sets 1 working
30kg - 10
30kg - 8

Flat dumbbell fly's - 1 warm up set 1 working
12.5kg - 16
12.5kg - 12/4

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
33kg - 8 skull crushers, 8/5/3 close grip

Seated overhead dumbbell extensions - 1 working set
32.5kg - 12/5


definitely weaker today.. feel tired as fk.

[kronik420]

Day 50

Bent over rows - 2 warm up sets 1 working
67.5kg - 14
72.5kg - 10
77.5kg - 8/4

Wide grip pull ups - 1 warm up sets 1 working
11
7/3

Close grip pull ups - 1 warm up sets 1 working
15
12/4

EZ bar bicep curls - 1 warm up set 1 working
28kg - 14
28kg - 12 + 3 negatives

Dumbbell concentration curls - 1 working set
10kg - 13 reps +2 forced +2 negatives

Dead lifts - 3 warm up sets 1 working
80kg - 8
110kg - 11
120kg - 9
130kg - 7

[kronik420]

Day 51

Seated barbell shoulder press - 3 warm up 1 working
40kg - 8
52.5kg - 12
55kg - 10
57.5kg - 7/2

Reverse flys incline bench - 1 warm up 1 working
15kg - 15
15kg - 12/6

Side lateral raises - 1 warm up 1 working
12.5kg - 10
12.5kg - 9/4

Squats - 3 warm up 1 working
60kg - 6
95kg - 12
105kg - 10
115kg - 9

Stiff leg dead lifts - 1 warm up 1 working
62.5kg - 14
67.5kg - 11

[kronik420]

Day 1

Incline barbell bench press - 2 warm up sets 1 working
45kg - 25
50kg - 12
55kg - 10/4/3/2.5

Decline dumbbell bench press - 1 warm up sets 1 working
25kg - 10
25kg - 8/4

Flat dumbbell fly's - 1 warm up set 1 working
10kg - 10
10kg - 10/4/3

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
28kg - 10 skull crushers, 6/4/3 close grip

Seated overhead dumbbell extensions - 1 working set
20kg - 12/6/3/1


Day 53

Incline barbell bench press - 3 warm up sets 1 working
40kg - 8
67.5kg - 13
70kg - 10
72.5kg - 7/2

Decline dumbbell bench press - 1 warm up sets 1 working
30kg - 13
30kg - 10

Flat dumbbell fly's - 1 warm up set 1 working
12.5kg - 16
12.5kg - 13/5

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
33kg - 9 skull crushers, 9/6/4 close grip

Seated overhead dumbbell extensions - 1 working set
32.5kg - 14/5



#ProgressiveOverLoad

[kronik420]

Day 2

Dead lifts - 2 warm up sets 1 working
80kg - 15
100kg - 10
110kg - 7

Bent over rows - 2 warm up sets 1 working
40kg - 20
50kg - 13
55kg - 10/6/3

Wide grip pull ups - 1 warm up sets 1 working
5
4/3

Close grip pull ups - 1 warm up sets 1 working
4
4/3

EZ bar bicep curls - 2 warm up sets 1 working
18kg - 25
23kg - 12
23kg - 10 reps 3 negatives

Dumbbell concentration curls - 1 working set
10kg - 9 reps +2 forced +2 negatives

Day 54

Bent over rows - 2 warm up sets 1 working
70kg - 13
75kg - 10
80kg - 8/4

Wide grip pull ups - 1 warm up sets 1 working
11
10/4

Close grip pull ups - 1 warm up sets 1 working
15
13/5

EZ bar bicep curls - 1 warm up set 1 working
28kg - 14
28kg - 11 + 3 negatives

Dumbbell concentration curls - 1 working set
10kg - 14 reps +2 forced +2 negatives

Dead lifts - 3 warm up sets 1 working
80kg - 6
110kg - 12
120kg - 10
130kg - 9



note: pull ups were done assisted using a green power band.

[kronik420]

Day 3

Squats - 2 warm up 1 working
80kg - 15
90kg - 12
100kg - 6/3

Stiff leg dead lifts - 1 warm up 1 working
50kg - 12
55kg - 10

Seated barbell shoulder press - 2 warm up 1 working
45kg - 15
50kg - 10
50kg - 7/3/1

Reverse flys incline bench - 1 warm up 1 working
7.5kg - 12
7.5kg - 10/6/5/3

Side lateral raises - 1 warm up 1 working
7.5kg - 10
7.5kg - 8/4/2

Day 55

Seated barbell shoulder press - 3 warm up 1 working
40kg - 8
52.5kg - 12
55kg - 8
57.5kg - 7/3

Reverse flys incline bench - 1 warm up 1 working
15kg - 15
15kg - 12/6/3

Side lateral raises - 1 warm up 1 working
12.5kg - 10
12.5kg - 8/3

Squats - 3 warm up 1 working
60kg - 6
97.5kg - 11
107.5kg - 9
117.5kg - 7

Stiff leg dead lifts - 1 warm up 1 working
65kg - 12
70kg - 10


nuff said.

[kronik420]

Next 12 weeks or so will be focusing on cutting, workout days will be Wednesday/Friday/Sunday alternating between workouts A+B. Monday/Tues/Thursday are skating days, Saturday's will be meal prep day, and i'm riding my bike everyday approximately 40 mins - 3 hrs for cardio. Diet, as above (see post #45). weighed in today, 212 lbs @ 19%, goal is to get to 15%.



Workout A
Close grip pull ups 5x5
Shoulder press 5x5
Squats 5x5


Workout B
Wide grip pull ups 5x5
Bench press 5x5
Dead lifts 5x5


Will be starting this today, Day 1 is Saturday, so meal prep day Also will weigh in on Saturday's, before i go to bed. Shopping and cooking is what's on today's agenda.

[kronik420]

[kronik420]

Close grip pull ups - assisted with black power band - 5/5/5/5/5
Seated barbell shoulder press - 60kg - 5/5/5/5/5
Squats - 120kg - 5/5/5/5/5


close grip pull ups will be unassisted next time, shoulder press and squats will be upped by 2.5kg.

[kronik420]

Wide grip pull ups - assisted with green power band - 5/5/5/5/5
Bench press - 75kg - 5/5/5/5/5
Dead lifts - 135kg - 5/5/5/5/5


wide grip pull ups will change to the black power band next time, bench and deads +2.5kg. Diet, so far so good.

[kronik420]

Close grip pull ups - body weight - 5/5/5/4/3
Seated barbell shoulder press - 62.5kg - 5/5/4/4/3
Squats - 122.5kg - 5/5/5/5/5


upping the weight of squats by 2.5kg next time.

[kronik420]

1 week in, weighed in today, 204 lbs @ 17.5%. Brought a new lifting belt and some chains for weighted pull ups. Diet has been on point, getting weird food cravings though...

[kronik420]

Wide grip pull ups - assisted with black power band - 4/4/4/3/3
Bench press - 77.5kg - 5/5/5/5/5
Dead lifts - 137.5kg - 5/5/5/5/5

[kronik420]

Close grip pull ups - body weight - 5/5/5/5/5
Seated barbell shoulder press - 62.5kg - 5/5/5/5/5
Squats - 125kg - 5/5/5/5/5


had 3mg of yohimbine HCL yesterday, 6mg so far today, working up to 18mg/day. got some clen and caffeine on the way.

#OnTrack

[ghettoboyd]

Impressive log my friend very detailed...

[kronik420]

Wide grip pull ups - assisted with black power band - 5/5/4/4/4
Bench press - 80kg - 5/5/5/5/5
Dead lifts - 140kg - 5/5/5/5/5


making my own pre-workout now:
Beta Alanine - 2g
L-Citrulline Malate - 6g
BCAA's (2:1:1) - 8g
Caffeine - 200mg
Creatine - 5g
Gatorade powder - 1 scoop

[kronik420]

Close grip pull ups - body weight + chain - 5/5/5/4/4
Seated barbell shoulder press - 65kg - 5/4/4/3/3
Squats - 127.5kg - 5/5/5/5/5

[kronik420]

yesterday's workout:

Wide grip pull ups - assisted with black power band - 5/5/5/5/5
Bench press - 82.5kg - 5/5/5/5/5
Dead lifts - 142.5kg - 5/5/5/5/5

[kronik420]

Close grip pull ups - body weight + chain - 5/5/5/5/5
Seated barbell shoulder press - 65kg - 5/5/5/5/5
Squats - 130kg - 5/5/5/5/5


note: chain weighs 1.5kg (3.3 lbs)

[kronik420]

201 lbs
17%

[kronik420]

Wide grip pull ups - body weight - 5/4/4/3/2
Bench press - 85kg - 5/4/4/3/3
Dead lifts - 145kg - 5/5/5/5/5


those dead lifts were brutal..

[RaginCajun]

Looks like you are killing it!

[kronik420]

Looks like you are killing it!

feels like it too..

[kronik420]

Close grip pull ups - body weight + 2 chains - 5/5/5/5/5
Seated barbell shoulder press - 67.5kg - 5/4/3/3/2
Squats - 132.5kg - 5/5/5/5/5


have to go buy some more chains..

[kronik420]

Wide grip pull ups - body weight - 5/5/4/3/1
Bench press - 85kg - 5/4/4/4/3
Dead lifts - 147.5kg - 5/5/5/5/5


May have injured my left shoulder on my first set of pull ups.. was rather cold this morning, should have done a proper warm up...fk.. hopefully the pain is gone by the time i wake up tomorrow morning....

[kronik420]

200 lbs
17%

left shoulder feels a little sore, nothing major.

[kronik420]

skipped Sunday's workout, because of shoulder issue. Tried doing a workout today.. couldn't get a single rep in of pull ups, left arm felt like it was going to fall off.. did a few sets of light squats.. arrgh. pissed off hard... hopefully will heal up soon.

[kronik420]

After almost 3 weeks of not being able to do a proper workout, went in today, tried doing assisted chin ups... nope... shoulder still won't let me... so just did what i could with light weights, don't want to make it worse..

Decline barbell bench press - 60kg- 10/10/10/10/10
Bent over rows - 40kg - 10/10/10/10/10
EZ bar bicep curls - 18kg - 20/20/20

will go in again on Friday and do what i can. Depressing not being able to workout properly... don't know how most people can go their whole lives without it.....

[kronik420]

So.... got a new electric bike last Monday (pictured above), i like it, it's pretty fast averaging about 19mph with little effort, so was riding to work today and was going too fast around a tight bend and stacked it hard on the pavement.. long story short, i think my left wrist/hand is at least sprained if not fractured/broken, can move my fingers, but not much more than that, hurts just pick up my phone.. don't know how many more weeks this is going to keep me out of the gym but hopefully not too many.... until then i guess ill just go ice skating more.... fml

[kronik420]

Left hand still sore as fk (wrist is ok, its more the bottom part of my palm thats hurting), so Went in to the gym today, see what I could or couldn't do. I can do dead lifts, squats, and bent over rows, all relatively pain free.
everything else like bench press, assisted chin ups, and curls were all a no go...

Spoke to a nurse yesterday and she said it'll take about 3 weeks for soft tissue damage to heal.. so still got about another week and a half to go I guess.... other than that, making some nice progress with my skating...
1 step forward, 2 steps back...

[kronik420]

Close grip pull ups - body weight - 5/5/5/5/5
Seated barbell shoulder press - 45kg - 5/5/5/5/5
Squats - 100kg - 5/5/2


fk it feels good getting back into the gym. still a little bit of shoulder pain, but more of just a nagging pain. 3rd set of squats hamstrings cramped up, so ended it there..

[kronik420]

200 lbs
16%

hamstrings still sore, right a little more than the left... think i should have started lighter with the squats after having 6 weeks off.

been intermittent fasting for the last week or 2, first meal is around 1-2pm, last at about 8pm, maybe a snack in between. On day 5 of a 2 week clen cycle.

[Eduke93]

So.... got a new electric bike last Monday (pictured above), i like it, it's pretty fast averaging about 19mph with little effort, so was riding to work today and was going too fast around a tight bend and stacked it hard on the pavement.. long story short, i think my left wrist/hand is at least sprained if not fractured/broken, can move my fingers, but not much more than that, hurts just pick up my phone.. don't know how many more weeks this is going to keep me out of the gym but hopefully not too many.... until then i guess ill just go ice skating more.... fml

This looks fun...

I slammed on a road bike on a round about, about a year ago. Floor was wet, going to fast just slipped out from underneath me! Still have a scar on my ass from road burns... Always a killer...