The Kronikles

[kronik420]

just finished 12 weeks of German volume training (see https://forums.steroid.com/workout-t...ining-log.html ), moving onto 8 weeks or so of HIT training. gonna try training each body part 2x per week. split will start off something like:

Day 1 - Chest/triceps
Day 2 - Back/biceps
Day 3 - Shoulders/legs
Day 4 - Rest
Repeat

Today is:

Day 1

Incline barbell bench press - 2 warm up sets 1 working
Decline dumbbell bench press - 2 warm up sets 1 working
Flat dumbbell fly's - 1 warm up set 1 working
EZ bar Skull crushers supersetted with close grip bench press - 1 working set
Seated overhead dumbbell extensions - 1 working set


will update with weight/reps after the workouts.

[Berzerk]

Very similar to "smolov Jr" bench routine

I just went over to the nation and got a advanced gvt routine

I like it

What's up I'm kronik? CantBeatDat.

I did it, remember...

[kronik420]

what?

[kronik420]

Incline barbell bench press - 2 warm up sets 1 working
45kg - 25 reps
50kg - 12
55kg - 10/4/3/2.5 (3 rest-pause sets, 10 seconds rest, last rep just concentrated on the negetive part)

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


total gym time: 36 minutes

36 minutes of pure pain.. miss this shit. looking forward to tomorrow's workout.

[kronik420]

Day 2

Dead lifts - 2 warm up sets 1 working
Bent over rows - 2 warm up sets 1 working
Wide grip pull ups - 1 warm up sets 1 working
Close grip pull ups - 1 warm up sets 1 working
EZ bar bicep curls - 2 warm up sets 1 working
Dumbbell concentration curls - 1 working set

[kronik420]

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

[RaginCajun]

just found this

keep it up kronik!

and looks like you have an admirer! haha

[kronik420]

Day 3

Squats - 2 warm up 1 working
Stiff leg dead lifts - 1 warm up 1 working
Seated barbell shoulder press - 2 warm up 1 working
Reverse flys incline bench - 1 warm up 1 working
Side lateral raises - 1 warm up 1 working

[kronik420]

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

[tarmyg]

Love your logs! It's a great read. Can't wait to see the result of this one.

[kronik420]

Love your logs! It's a great read. Can't wait to see the result of this one.

and i like making logs.. keeps me from skipping workouts and staying consistent. also a great way for tracking progress and seeing what works and what doesn't for me..

[kronik420]

Day 5

Incline barbell bench press - 2 warm up sets 1 working
47.5kg - 23
52.5kg - 16
57.5kg - 8/5/2.5

Decline dumbbell bench press - 1 warm up sets 1 working
25kg - 12
25kg - 9/3

Flat dumbbell fly's - 1 warm up set 1 working
10kg - 12
10kg - 10/5/2

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
28kg - 12 skull crushers, 8/5/5/2 close grip

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

[kronik420]

Day 6

Dead lifts - 2 warm up sets 1 working
80kg - 17
100kg - 10
110kg - 8/3

Bent over rows - 2 warm up sets 1 working
42.5kg - 20
50kg - 15
55kg - 10/6/3

Wide grip pull ups - 1 warm up sets 1 working
6
5/3

Close grip pull ups - 1 warm up sets 1 working
7
6/3/1

EZ bar bicep curls - 1 warm up set 1 working
18kg - 22
23kg - 10/6 + 3 negetives

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


note: both wide and close grip pull ups are assisted using a green power band.

[kronik420]

Day 7

Squats - 2 warm up 1 working
80kg - 16
90kg - 12
100kg - 8

Seated barbell shoulder press - 2 warm up 1 working
45kg - 16
47.5kg - 12
50kg - 7/3/2

Reverse flys incline bench - 1 warm up 1 working
7.5kg - 15
7.5kg - 13/8/5/3

Side lateral raises - 1 warm up 1 working
7.5kg - 12
7.5kg - 9/5/2



took it easy on the legs, got a lot of riding to do today.

[kronik420]

Day 9

Incline barbell bench press - 2 warm up sets 1 working
50kg - 26
55kg - 13
60kg - 10/4/2

Decline dumbbell bench press - 1 warm up sets 1 working
27.5kg - 10
27.5kg - 8/3

Flat dumbbell fly's - 1 warm up set 1 working
10kg - 14
10kg - 12/4/3

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
30.5kg - 10 skull crushers, 8/5/3 close grip

Seated overhead dumbbell extensions - 1 working set
22.5kg - 11/5/2

[kronik420]

forgot to post what i did yesterday:

Day 10

Dead lifts - 2 warm up sets 1 working
90kg - 13
100kg - 10
110kg - 9

Bent over rows - 2 warm up sets 1 working
45kg - 22
50kg - 12
55kg - 10/6/3

Wide grip pull ups - 1 warm up sets 1 working
6
5/2

Close grip pull ups - 1 warm up sets 1 working
7
6/3

EZ bar bicep curls - 1 warm up set 1 working
18kg - 27
23kg - 11/6/4

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


bout to go hit shoulders/legs

[kronik420]

Day 11

Seated barbell shoulder press - 2 warm up 1 working
45kg - 16
47.5kg - 12
50kg - 8/4/2

Reverse flys incline bench - 1 warm up 1 working
10kg - 12
10kg - 11/6/4

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

Squats - 2 warm up 1 working
82.5kg - 12
92.5kg - 12
102.5kg - 8

Stiff leg dead lifts - 1 warm up 1 working
50kg - 16
55kg - 13

[kronik420]

Day 13

Incline barbell bench press - 2 warm up sets 1 working
52.5kg - 22
57.5kg - 16
62.5kg - 8/3/2

Decline dumbbell bench press - 1 warm up sets 1 working
27.5kg - 14
27.5kg - 8/2

Flat dumbbell fly's - 1 warm up set 1 working
10kg - 14
10kg - 10/4

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
30.5kg - 12 skull crushers, 8/5/3 close grip

Seated overhead dumbbell extensions - 1 working set
22.5kg - 13/6/3

[kronik420]

Day 14

Dead lifts - 2 warm up sets 1 working
92.5kg - 15
102.5kg - 10
112.5kg - 8

Bent over rows - 2 warm up sets 1 working
47.5kg - 22
52.5kg - 16
57.5kg - 10/6/3

Wide grip pull ups - 1 warm up sets 1 working
7
6/3/1

Close grip pull ups - 1 warm up sets 1 working
7
7/3/2

EZ bar bicep curls - 1 warm up set 1 working
20.5kg - 18
25.5kg - 11/5/3 + 2 negetives

Dumbbell concentration curls - 1 working set
10kg - 11 reps +2 forced +2 negatives




that was a killer fkn workout. #HungryAsFk

[kronik420]

Day 15

Seated barbell shoulder press - 2 warm up 1 working
45kg - 18
47.5kg - 14
50kg - 10/4/2

Reverse flys incline bench - 1 warm up 1 working
10kg - 14
10kg - 12/7/5/3

Side lateral raises - 1 warm up 1 working
10kg - 8
10kg - 7/5/3/2

Squats - 2 warm up 1 working
82.5kg - 15
92.5kg - 10
102.5kg - 9

Stiff leg dead lifts - 1 warm up 1 working
50kg - 15
55kg - 13

[kronik420]

Day 17

Incline barbell bench press - 2 warm up sets 1 working
55kg - 23
60kg - 15
65kg - 7/3/2

Decline dumbbell bench press - 1 warm up sets 1 working
27.5kg - 13
27.5kg - 10/3

Flat dumbbell fly's - 1 warm up set 1 working
10kg - 15
10kg - 14/6/3

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
30.5kg - 12 skull crushers, 10/7/5/3 close grip

Seated overhead dumbbell extensions - 1 working set
25kg - 12/6/4

[kronik420]

Day 18

Bent over rows - 2 warm up sets 1 working
50kg - 26
55kg - 16
60kg - 12/7/4

Wide grip pull ups - 1 warm up sets 1 working
7
6/3/1

Close grip pull ups - 1 warm up sets 1 working
8
7/3/1

EZ bar bicep curls - 1 warm up set 1 working
20.5kg - 28
25.5kg - 16/9/5 + 2 negetives

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

Dead lifts - 2 warm up sets 1 working
95kg - 14
105kg - 11
115kg - 9



changed things up a bit today and did dead lifts last.. waking up every day feeling tired, then i eat, shower, and hit the gym, but as soon as i pick up that barbell and start lifting, the tiredness goes away and the strength shows up, body was shaking after i finished today's workout, love that feeling. week 3 and making steady progress.

[kronik420]

forgot to post up what i did on the 8th:

Day 19

Seated barbell shoulder press - 2 warm up 1 working
47.5kg - 16
50kg - 11
52.5kg - 8/3/2

Reverse flys incline bench - 1 warm up 1 working
12.5kg - 14
12.5kg - 11/6/4

Side lateral raises - 1 warm up 1 working
10kg - 11
10kg - 10/5/2

Squats - 2 warm up 1 working
85kg - 15
95kg - 9
105kg - 7

Stiff leg dead lifts - 1 warm up 1 working
52.5kg - 13
57.5kg - 12


bout to go hit chest and tri's. #TimeForWar

[kronik420]

Day 21

Incline barbell bench press - 2 warm up sets 1 working
60kg - 15
62.5kg - 11
65kg - 10/3

Decline dumbbell bench press - 1 warm up sets 1 working
30kg - 9
30kg - 7/2

Flat dumbbell fly's - 1 warm up set 1 working
12.5kg - 11
12.5kg - 10/4

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
27.5kg - 10/3


went skating yesterday, was practicing my spins and fell over and hit my head, neck is sore today.. other than that, feeling strong, riding my bike everyday, slowly loosing fat.. end week 3.

[kronik420]

Day 22

Bent over rows - 2 warm up sets 1 working
52.5kg - 18
57.5kg - 13
62.5kg - 11/6/3

Wide grip pull ups - 1 warm up sets 1 working
7
6/3/2

Close grip pull ups - 1 warm up sets 1 working
9
6/4/2

EZ bar bicep curls - 1 warm up set 1 working
23kg - 18
28kg - 11 + 3 negatives

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

Dead lifts - 2 warm up sets 1 working
97.5kg - 13
107.5kg - 10
117.5kg - 7


looking forward to eating this chicken whole chickens are the best!

[kronik420]

Day 23

Seated barbell shoulder press - 2 warm up 1 working
47.5kg - 19
50kg - 13
52.5kg - 9/4/2

Reverse flys incline bench - 1 warm up 1 working
12.5kg - 15
12.5kg - 11/6/4

Side lateral raises - 1 warm up 1 working
12.5kg - 7
12.5kg - 6/3

Squats - 2 warm up 1 working
85kg - 16
95kg - 12
105kg - 10

Stiff leg dead lifts - 1 warm up 1 working
52.5kg - 15
57.5kg - 14


Today is one of those days where i had to choose between going to the gym or going skating, so i went to my gym, finished my 2nd set of squats, almost fell over because my legs were feeling all jelly like, and that's when i knew i made the right decision. at this moment in time, this is where i wanted to be. Off day tomorrow, so will be able to go skating then for a good 2-3 hours.

[kronik420]

Day 25

Incline barbell bench press - 2 warm up sets 1 working
62.5kg - 17
65kg - 10
67.5kg - 7/3/drop set 60kg - 3

Decline dumbbell bench press - 1 warm up sets 1 working
30kg - 13
30kg - 9/2

Flat dumbbell fly's - 1 warm up set 1 working
12.5kg - 14
12.5kg - 10/3

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
33kg - 8 skull crushers, 9/6/3 close grip

Seated overhead dumbbell extensions - 1 working set
27.5kg - 15/6

[kronik420]

Just took some measurements:

14.5" arms
46.5" chest
37" waist


will update in 4 weeks or so, arms need work...

[kronik420]

Day 26

Bent over rows - 2 warm up sets 1 working
55kg - 22
60kg - 16
65kg - 11/5/3

Wide grip pull ups - 1 warm up sets 1 working
8
7/3/2

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

EZ bar bicep curls - 1 warm up set 1 working
23kg - 23
28kg - 10/5/3 + 2 negatives

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

Dead lifts - 2 warm up sets 1 working
97.5kg - 15
107.5kg - 11
117.5kg - 9

[kronik420]

Day 27

Seated barbell shoulder press - 2 warm up 1 working
50kg - 17
52.5kg - 11
55kg - 8/3

Reverse flys incline bench - 1 warm up 1 working
12.5kg - 15
12.5kg - 12/6/3

Side lateral raises - 1 warm up 1 working
12.5kg - 9
12.5kg - 7/4/2

Squats - 2 warm up 1 working
87.5kg - 12
97.5kg - 10
107.5kg - 9

Stiff leg dead lifts - 1 warm up 1 working
55kg - 14
60kg - 10

[kronik420]

Day 29

Incline barbell bench press - 2 warm up sets 1 working
62.5kg - 18
65kg - 11
67.5kg - 10/3

Decline dumbbell bench press - 1 warm up sets 1 working
30kg - 13
30kg - 9/2

Flat dumbbell fly's - 1 warm up set 1 working
12.5kg - 12
12.5kg - 10/3

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
33kg - 9 skull crushers, 8/6/3 close grip

Seated overhead dumbbell extensions - 1 working set
30kg - 10/3

[kronik420]

Day 30

Bent over rows - 2 warm up sets 1 working
57.5kg - 18
62.5kg - 13
67.5kg - 11/6/3

Wide grip pull ups - 1 warm up sets 1 working
9
6/3

Close grip pull ups - 1 warm up sets 1 working
11
8/4

EZ bar bicep curls - 1 warm up set 1 working
23kg - 22
28kg - 12/4 + 2 negatives

Dumbbell concentration curls - 1 working set
10kg - 15 reps +2 forced +2 negatives

Dead lifts - 3 warm up sets 1 working
80kg - 8
100kg - 12
110kg - 10
120kg - 7



added in an extra warm up set of dead lifts, don't feel comfortable dead lifting over 100kg for my 1st warm up set soo...

[kronik420]

Day 31

Seated barbell shoulder press - 2 warm up 1 working
50kg - 16
52.5kg - 11
55kg - 8/3

Reverse flys incline bench - 1 warm up 1 working
12.5kg - 18
12.5kg - 13/6

Side lateral raises - 1 warm up 1 working
12.5kg - 8
12.5kg - 7/3

Squats - 2 warm up 1 working
90kg - 13
100kg - 10
110kg - 8

Stiff leg dead lifts - 1 warm up 1 working
55kg - 14
60kg - 11

[kronik420]

Day 33

Incline barbell bench press - 2 warm up sets 1 working
65kg - 15
67.5kg - 11
70kg - 6/3

Decline dumbbell bench press - 1 warm up sets 1 working
30kg - 14
30kg - 10/3

Flat dumbbell fly's - 1 warm up set 1 working
12.5kg - 13
12.5kg - 12/4

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
33kg - 10 skull crushers, 11/5/3 close grip

Seated overhead dumbbell extensions - 1 working set
30kg - 12/4

[kronik420]

Day 34

Bent over rows - 2 warm up sets 1 working
60kg - 15
65kg - 12
70kg - 8/4/3

Wide grip pull ups - 1 warm up sets 1 working
9
6/4

Close grip pull ups - 1 warm up sets 1 working
10
8/3

EZ bar bicep curls - 1 warm up set 1 working
23kg - 22
28kg - 11 + 2 negatives

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

Dead lifts - 3 warm up sets 1 working
80kg - 8
100kg - 13
110kg - 10
120kg - 9

[kronik420]

Day 35

Seated barbell shoulder press - 2 warm up 1 working
50kg - 18
52.5kg - 10
55kg - 7 - drop set 50kg - 4 - drop set 40kg - 4

Reverse flys incline bench - 1 warm up 1 working
12.5kg - 16
12.5kg - 14/7

Side lateral raises - 1 warm up 1 working
12.5kg - 9
12.5kg - 8/4

Squats - 2 warm up 1 working
90kg - 14
100kg - 11
110kg - 9

Stiff leg dead lifts - 1 warm up 1 working
57.5kg - 14
62.5kg - 12


end week 5. workouts are brutal.. but in a good way.. still making steady progress, 3 or so more weeks of this then gonna switch to my customized 5x5 routine, looking forward to having extra rest days..

[kronik420]

Day 36

Off day w00t

weighed in at 214 lbs @ 19%, goal by end of this year is 220 @ 15%

[kronik420]

Day 37

Incline barbell bench press - 2 warm up sets 1 working
65kg - 14
67.5kg - 10
70kg - 9/3

Decline dumbbell bench press - 1 warm up sets 1 working
30kg - 12
30kg - 9/2

Flat dumbbell fly's - 1 warm up set 1 working
12.5kg - 12
12.5kg - 10/5/2

EZ bar Skull crushers supersetted with close grip bench press - 1 working set
33kg - 10 skull crushers, 8/6/3 close grip

Seated overhead dumbbell extensions - 1 working set
30kg - 14/6



i fell like i could go to sleep for 3 days straight....

[kronik420]

Day 38

Bent over rows - 2 warm up sets 1 working
60kg - 21
65kg - 15
70kg - 12/5

Wide grip pull ups - 1 warm up sets 1 working
8
7/4

Close grip pull ups - 1 warm up sets 1 working
11
9/4

EZ bar bicep curls - 1 warm up set 1 working
23kg - 19
28kg - 13 + 2 negatives

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

Dead lifts - 3 warm up sets 1 working
80kg - 8
102.5kg - 12
112.5kg - 10
122.5kg - 8



got called into work today, so had to work out when i got home at 10.30pm #WhateverItTakes #FuckYourExcuses

[kronik420]

Day 39

Seated barbell shoulder press - 2 warm up 1 working
50kg - 14
52.5kg - 10
55kg - 9/3

Reverse flys incline bench - 1 warm up 1 working
12.5kg - 17
12.5kg - 16/8

Side lateral raises - 1 warm up 1 working
12.5kg - 9
12.5kg - 8/4

Squats - 2 warm up 1 working
92.5kg - 12
102.5kg - 9
112.5kg - 7

Stiff leg dead lifts - 1 warm up 1 working
60kg - 14
65kg - 12


If I had a horse, i would eat it..