The Kronikles

**kronik420** · 06-01-2018, 08:36 AM

Wide grip pull ups - assisted with green power band - 5/5/5/5/5
Bench press - 65kg - 5/5/5/5/5
Dead lifts - 110kg - 5/5/5/5/5

**kronik420** · 06-02-2018, 09:40 PM

Close grip pull ups - body weight + 1 chain - 5/5/5/5/5
Seated barbell shoulder press - 47.5kg - 5/5/5/5/5
Squats - 100kg - 5/5/5/5/5

**kronik420** · 06-05-2018, 10:00 PM

Wide grip pull ups - assisted with black power band - 5/5/5/5/5
Bench press - 67.5kg - 5/5/5/5/5
Dead lifts - 112.5kg - 5/5/5/5/5

**kronik420** · 06-07-2018, 09:44 PM

Close grip pull ups - body weight + 2 chains - 5/5/5/5/4
Seated barbell shoulder press - 50kg - 5/5/5/5/5
Squats - 102.5kg - 5/5/5/5/5

**kronik420** · 06-09-2018, 10:37 PM

Wide grip pull ups - body weight - 5/4/3/3/2
Bench press - 70kg - 5/5/5/5/5
Dead lifts - 115kg - 5/5/5/5/5

**kronik420** · 06-12-2018, 09:12 PM

Close grip pull ups - body weight + 2 chains - 5/5/5/5/5
Seated barbell shoulder press - 52.5kg - 5/5/5/5/5
Squats - 105kg - 5/5/5/5/5

Killer lower back pain today, probably from all the skating I did yesterday, was considering stopping after the first set of squats but decided to press on..

**kronik420** · 06-14-2018, 10:14 PM

Wide grip pull ups - body weight - 5/5/4/4/3
Bench press - 72.5kg - 5/5/5/5/5
EZ bar bicep curls - 18kg - 20/20

Attempted dead lifts, but lower back was sore as fk, tried doing bent over rows instead but that wasn't going to happen either. So just did curls....

**kronik420** · 06-16-2018, 09:21 PM

Close grip pull ups - body weight + 3 chains - 3/3/3/2/2
Seated barbell shoulder press - 55kg - 5/5/5/5/5
Squats - 107.5kg - 5/5/5/5/5

Lower back still a lil sore but feeling a lot better today. Going to attempt an extended fast starting around 8pm tonight, aiming for 48 hours or so...

**kronik420** · 06-18-2018, 07:02 AM

24 hours since last meal. Easier than I expected...

**kronik420** · 06-18-2018, 09:53 PM

39 hours of fasting. Having steak for lunch.

**kronik420** · 06-19-2018, 10:18 PM

Wide grip pull ups - body weight - 5/5/5/5/5
Bench press - 75kg - 5/5/5/5/5
Dead lifts - 117.5kg - 5/5/5/5/5

back feels good today, little to no pain while dead lifting.

going to try fasting for a couple weeks on the days that i don't lift, so only going to be eating Wed/Fri/Sun. Thursday's and Saturday's will be the hardest to fast, since i'm at work on those days, and i work in a pizza/pasta shop....

**kronik420** · 06-21-2018, 09:13 PM

Close grip pull ups - body weight + 3 chains - 5/5/5/5/5
Seated barbell shoulder press - 57.5kg - 5/5/5/5/5
Squats - 110kg - 5/5/5/5/5

Fasted for 37 hours. Worked out. Lunch time.

**kronik420** · 06-23-2018, 09:32 PM

Wide grip pull ups - body weight + 1 chain - 5/4/3/3/2
Bench press - 77.5kg - 5/5/5/5/5
Dead lifts - 120kg - 5/5/5/5/5

New plan. Intermittent fasting on my workout days, OMAD (1 meal a day) on non workout days.

**kronik420** · 06-26-2018, 10:18 PM

Close grip pull ups - body weight + 3 chains - 7/6/5/5/5
Seated barbell shoulder press - 60kg - 5/5/5/5/5
Squats - 112.5kg - 5/5/5/5/5

Ran out of chains to add weight to pull ups, so will just do more reps until I get more chains..

Had my "1" meal yesterday, but since it was my B-Day and we went out for dinner, ended up eating at least 4000 kcals..lol.. was good tho

**kronik420** · 06-28-2018, 10:33 PM

Wide grip pull ups - body weight + 1 chain - 5/5/5/5/5
Bench press - 80kg - 5/5/5/5/5
Dead lifts - 122.5kg - 5/5/5/5/5

**kronik420** · 06-30-2018, 09:52 PM

Close grip pull ups - body weight + 3 chains - 8/6/6/5/5
Seated barbell shoulder press - 62.5kg - 5/5/4/4/3

Couldn't do squats today, Keep hurting my lower back with deads. Gonna get a hex bar tomorrow. Did some arm work instead.

**kronik420** · 07-03-2018, 10:21 PM

Wide grip pull ups - body weight + 2 chains - 5/5/5/5/5
Bench press - 82.5kg - 5/5/4/3/3
Dead lifts - 127kg - 5/5/5/5/5

Started off this week with a 48 hour fast, from Sunday 8pm till Tues 8pm. Broke my fast by eating waaaay too many calories... close to 4000 kcals by my estimate.. felt like vomiting after and couldn't get to sleep till after 3am.. lesson learned.

Got my hex bar yesterday, will be doing hex bar dead lifts from here on, and will use the higher grip position for the time being, felt a lot less stressful on my lower back than standard deads.

note: hex bar weighs 27kg, which is taken into account in the weight totals above.

**kronik420** · 07-04-2018, 08:50 AM

194 lbs
14.6%

**kronik420** · 07-05-2018, 09:29 PM

Close grip pull ups - body weight + 3 chains - 9/8/6/6/5
Seated barbell shoulder press - 62.5kg - 5/5/5/5/4
Squats - 115kg - 5/5/5/5/5

**kronik420** · 07-07-2018, 08:57 PM

Wide grip pull ups - body weight + 3 chains - 4/4/4/3/3
Bench press - 82.5kg - 5/5/5/5/5
Dead lifts - 129.5kg - 5/5/5/5/5

**kronik420** · 07-07-2018, 10:23 PM

#WhatEverItTakes

**kronik420** · 07-11-2018, 10:21 PM

Close grip pull ups - body weight + 3 chains - 11/9/9/8/7
Seated barbell shoulder press - 62.5kg - 5/5/5/5/5
Squats - 117.5kg - 5/5/5/5/5

**kronik420** · 07-14-2018, 10:05 PM

Wide grip pull ups - body weight + 3 chains - 3/4/3/3/3
Bench press - 85kg - 4/3/3/3/3
Dead lifts - 132kg - 5/5/5/5/5

Just the 2 workouts this week, needed the extra day off..
#OneOfThoseWeeks

**kronik420** · 07-18-2018, 07:39 AM

Close grip pull ups - body weight + 3 chains - 12/10/9/8/8
Seated barbell shoulder press - 65kg - 5/5/5/4/3
Squats - 120kg - 4/3/2

**kronik420** · 07-21-2018, 08:14 PM

Wide grip pull ups - body weight + 3 chains - 5/4/4/4/4
Bench press - 85kg - 4/3/3/2/2
Dead lifts - 134.5kg - 5/5/5/5/5

**kronik420** · 07-24-2018, 10:23 PM

Close grip pull ups - body weight + 3 chains - 14/12/9/8/7
Seated barbell shoulder press - 65kg - 5/5/5/5/5
Squats - 120kg - 5/5/5/5/5

**kronik420** · 07-28-2018, 09:46 PM

Wide grip pull ups - body weight + 3 chains - 5/5/5/4/4
Bench press - 85kg - 5/5/5/5/5
Dead lifts - 137kg - 5/5/5/5/5

**kronik420** · 07-31-2018, 09:40 PM

Close grip pull ups - body weight + 3 chains - 15/13/12/11/10
Seated barbell shoulder press - 67.5kg - 5/5/3/3/3
Squats - 122.5kg - 5/4/4/3/3

**kronik420** · 08-07-2018, 10:08 PM

Changing things up, was still making progress with 5x5, but just feel like I needed a change. Still lifting Wednesday/Friday/Sunday, since this fits in well with my skating days being Monday/Tuesday/Thursday. So switching it up to more of HIT style training, split will be:

Wednesday - Back
Friday - Legs/Shoulders
Sunday - Chest/Arms

So today did:

Wide grip pull ups - Body weight + 3 chains - 6/6/5 - drop set to body weight - 4-2
Close grip pull ups - Body weight + 3 chains - 12/10/8 - drop set to body weight - 8-3
Barbell bent over rows - 62.5 kg - 12/12/10-5-3
Dumbbell lat pull overs - 25 kg - 12/10/8-4-3
Hex bar dead lift - 137 kg - 7/6/5-2

note:
/ = next set
- = rest pause

**kronik420** · 08-10-2018, 07:38 AM

Seated barbell shoulder press - 60 kg - 11/7/6-3-1
Side dumbbell lateral raises - 10 kg - 10/8/8-4-3
Reverse dumbbell flys - 10 kg - 14/12/11-6-3
Squats - 120 kg - 7/6/5-2
Farmer walks - 80 kg + bars - 6x length of my backyard

**kronik420** · 08-11-2018, 09:24 PM

Flat barbell bench press - 80 kg - 9/7/6- 70 kg-3- 60 kg-4
Incline barbell bench press - 7/6/6-3-1
Flat dumbbell flys - 10 kg - 14/11/12-6
Close grip bench press - 50 kg - 7/6/6-3
EZ bar bicep curls - 23 kg - 18/16/14-8-5
Skull crushers - 23 kg - 16/13/10-5-2
Dumbbell bicep curls - 15 kg - 11/9/9-5-2

**kronik420** · 08-16-2018, 08:42 PM

Wide grip pull ups - Body weight + 3 chains - 7/7/6 - body weight - 4-2
Close grip pull ups - Body weight + 3 chains - 12/10/8 - body weight - 4-3
Barbell bent over rows - 65 kg - 12/11/10-6-3
Dumbbell lat pull overs - 27.5 kg - 9/8/7-4-3
Hex bar dead lift - 137 kg - 9/7/6-3

**kronik420** · 08-22-2018, 09:15 AM

Sunday's workout:

Flat barbell bench press - 80 kg - 8/6/6-3-1
Incline barbell bench press - 70 kg - 9/7/7-3-1
Flat dumbbell flys - 12.5 kg - 11/10/10-4-2
Close grip bench press - 50 kg - 11/8/7-3
EZ bar bicep curls - 25.5 kg - 11/13/10-5-2
Skull crushers - 25.5 kg - 12/10/10-4-2
Dumbbell bicep curls - 15 kg - 11/8/6-3-2

**kronik420** · 08-22-2018, 09:18 AM

Today's workout

Wide grip pull ups - Body weight + 3 chains - 8/7/6-3-2
Close grip pull ups - Body weight + 3 chains - 12/9/7-3-2
Barbell bent over rows - 67.5 kg - 12/10/9-6-4
Dumbbell lat pull overs - 27.5 kg - 12/10/9-4-2
Hex bar dead lift - 137 kg - 13/9/8-3

yes i skipped leg day last week...

**kronik420** · 08-27-2018, 06:41 PM

My first motorbike

**kronik420** · 08-28-2018, 07:54 PM

Sunday's workout:

Flat barbell bench press - 80 kg - 10/8/7-3-2
Incline barbell bench press - 70 kg - 10/8/8-3-2
Flat dumbbell flys - 12.5 kg - 12/10/10-4-2
Close grip bench press - 50 kg - 10/8/7-4-2
EZ bar bicep curls - 25.5 kg - 13/12/10-5-3-2
Skull crushers - 25.5 kg - 14/11/10-4-2
Dumbbell bicep curls - 15 kg - 11/8/7-4-2

**kronik420** · 08-29-2018, 09:15 AM

Wide grip pull ups - Body weight + 3 chains - 7/6/6-4-2
Close grip pull ups - Body weight + 3 chains - 10/8/8-4-2
Barbell bent over rows - 70 kg - 10/9/9-6-4-2
Dumbbell lat pull overs - 30 kg - 10/8/8-4-2
Hex bar dead lift - 139.5 kg - 9/9/6

**kronik420** · 09-02-2018, 01:27 PM

Flat barbell bench press - 80 kg - 12/9/7-2- 70 kg -3- 60 kg -3
Incline barbell bench press - 70 kg - 9/7/6-3-2
Flat dumbbell flys - 12.5 kg - 10/8/8-2
Close grip bench press - 50 kg - 10/9/7-3-2
EZ bar bicep curls - 25.5 kg - 15/13/12-6-3 + 2 negetives
Skull crushers - 25.5 kg - 13/11/11-5-3
Dumbbell bicep curls - 15 kg - 10/8/7-3-2

**kronik420** · 09-08-2018, 10:07 PM

Flat barbell bench press - 80 kg - 10/7/5- 60 kg -5-3-2
Incline barbell bench press - 70 kg - 8/7/6- 60 kg -5-3-2
Flat dumbbell flys - 12.5 kg - 11/10/9-3
Close grip bench press - 50 kg - 11/9/8-3-2
EZ bar bicep curls - 28 kg - 12/11/10-6-3
Skull crushers - 28 kg - 11/10/8-4-2
Dumbbell bicep curls - 15 kg - 10/8/7-4-3

one of those weeks... anything that could have gone wrong did go wrong.... at least next week can't be any worse..

BG · 10-06-2018, 05:39 AM

Originally Posted by kronik420

Flat barbell bench press - 80 kg - 10/7/5- 60 kg -5-3-2
Incline barbell bench press - 70 kg - 8/7/6- 60 kg -5-3-2
Flat dumbbell flys - 12.5 kg - 11/10/9-3
Close grip bench press - 50 kg - 11/9/8-3-2
EZ bar bicep curls - 28 kg - 12/11/10-6-3
Skull crushers - 28 kg - 11/10/8-4-2
Dumbbell bicep curls - 15 kg - 10/8/7-4-3

one of those weeks... anything that could have gone wrong did go wrong.... at least next week can't be any worse..

Those weeks happen, make sure you come out stronger and keep moving forward well done. Congratulations on the motorcycle.......so much fun, time to be totaly by yourself and think clearly.