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CrazyK
11-25-2007, 11:47 PM
This is a journal I'll keep for the next 12-24 weeks or slightly more until I get in shape. I've let myself go way too far the past year. A year ago I had a 38'' waist at 6'3'' 275 lbs., could see abs when not bloated and was strong as I've ever been... Fastforward to now and I'm eating like crap every day, my waist has ballooned to 47'' and I can only imagine what the abs look like behind all the blubber. Working out has been done sparingly, just enough to maintain some sort of strength.

Tommorow will be the first day on the diet. 12x bw in calories on training days, 10x bw in cals on non-training days. I'll take waist measurements every two weeks and weight measurements once a week to make sure I'm on pace.

Training will consist of an upper/lower split, similar to westside but higher reps on a lot of exercises. For cardio and GPP I'll be adding in Judo, BJJ, and Muay Thai. For the first two weeks I'll just do the Judo twice a week as my work schedule permits it, but once winter break hits I'll add in the BJJ/Muay Thai.

Current:

Bench- 425x1
Power Clean- 335x1
Squat- 500x1
Waist- 47''
Weight- Need to weigh

Goals: (Difficult, but possible as I've been doing almost no training to hit my current lifts)

Bench- 485x1
Power Clean- 350x1
Squat- 550x1
Waist- 37''
Weight- 270

CrazyK
11-26-2007, 06:45 PM
Training:

Snatch Pull- 115x5 135x5 155x5 175x5
Bench Press- 225x10 275x8, 315x8 335x6*stopped 1 rep short
Pull Ups- x8 x6 x5
BB Shrugs- 315x10 315x10 315x10
DB Bench Press- 80'sx10 90'sx10 100'sx10
DB Upright Row- 47.5'sx10 47.5'sx10 47.5'sx10
Kneeling DB Bicep Curl- 30'sx10 35'sx10 40'sx6
Bench Push Ups- x10 x6 x4 SSw/Bench Dips x10 x6 x4

Assessment- Very out of shape. Still have some remnants of strength but conditioning is way down.

Diet:

grams cals %total
Total: 2996
Fat: 86 776 26%
Sat: 12 111 4%
Poly: 4 34 1%
Mono: 12 104 3%
Carbs: 283 1103 37%
Fiber: 7 0 0%
Protein: 279 1118 37%

Bohizzle
11-26-2007, 09:26 PM
Very nice workout considering u've been working out once a week! And if that is poor conditioning with all those reps, I must be reaaaallly out of shape! haha keep this **** up man.

Andrew

Coke
11-27-2007, 05:50 AM
Get outta town talkin about remnants of strength - :D ...you'll always be strong no matter what.

Glad to see you moving on again in this way, good luck with those plans.

CrazyK
11-27-2007, 04:17 PM
Bohizzle- Encouragement is always welcome here :) It's a lot of reps but everything is relative you know? I used to be able to blow through a workout like the with ease, but I was dieing toward the end of that this time lol.

Cocoa- Haha yes remnants. I hit 405x5 just a year ago around this time, now 325x6 was 1 rep short of failure :( Thanks for the encouragement though and I'll definately keep this up.

Training:

Power Clean- 145x5 185x5 225x5 255x5
Hang Pulls- 145x5 145x5 145x5
DB Lunge- 30'sx10 35'sx10 40'sx10
Hyper Extension- bwx10 10x10 25x10
Ab Leg Lift- x12 x12 x12
Trunk Twist- 35x20 35x20 35x20

Assessment- Did not go too heavy or strain on too many exercises. Tuesday's in this plan lean toward being explosive but light lower body.

BJJ- First day of BJJ we learned some sweeps, how to hold/break a guard, and some self defence basics.

Muay Thai- I was thoroughly thrashed by the end of this workout. Had a 1 on 1 pad work session with the coach and all I can say is I'm out of shape and need to train enough to where I can keep my hands up. Way out of shape.

Diet:

Total: 3231
Fat: 71 643 20%
Sat: 11 100 3%
Poly: 4 34 1%
Mono: 11 99 3%
Carbs: 351 1361 42%
Fiber: 10 0 0%
Protein: 311 1243 38%

Coke
11-28-2007, 05:04 AM
Props on what you're doing man, really sounds great.

CrazyK
11-28-2007, 11:01 PM
Cocoa- Thanks for the support man!

Training:

OFF

Diet:

grams cals %total
Total: 2789
Fat: 113 1017 37%
Sat: 22 195 7%
Poly: 7 65 2%
Mono: 22 196 7%
Carbs: 153 590 21%
Fiber: 5 0 0%
Protein: 293 1173 42%

Sidior
11-28-2007, 11:49 PM
You are seriously strong brother. I am looking forward to following your rededication.

CrazyK
11-29-2007, 11:37 PM
Sidior- I appreciate it my man. I'll keep you posted! :)

Training:

Speed 3 Grip Bench- 225x9 225x9 225x9
Elevated Push Ups- x12 x10 x8
Bent Over Rows- 135x10 185x10 225x10
DB Rear Delt Raise- 25'sx12 25'sx12 25'sx12
DB Kneeling Arnold's- 40'sx10 40'sx10 40'sx10
Chin Ups- x12 x8 x6

Assessment- Getting back to speed a little conditioning wise, but still a long road.

BJJ- Worked breaking the guard, and holding the guard.
Muay Thai- Lots of pad work, combinations, some calisthenics.

Diet:

grams cals %total
Total: 3281
Fat: 67 602 18%
Sat: 14 125 4%
Poly: 4 39 1%
Mono: 14 122 4%
Carbs: 340 1329 40%
Fiber: 7 0 0%
Protein: 341 1364 41%

Coke
11-30-2007, 05:59 AM
Like the way you roll bro, that's good MMA and weight training.

Stumprrp
11-30-2007, 06:49 AM
your definitely strong as hell man, best of luck!

CrazyK
11-30-2007, 11:30 PM
Cocoa- Yeah I figure the cardio from MMA is a lot more useful then just the treadmill or jump rope. Thanks! :)

Stump- Strength is relative and right now I am weak! ha. But thanks for the support :D

Training:

Box Squats- 135x8 225x8 315x8 365x8
DB RDL- 60'sx10 70'sx10 80'sx10
DB Lunges- bwx10 25'sx10 30'sx10
DB 1 leg deadlift- 25'sx10 25'sx10 25'sx10
Decline Sit ups- x12 x12 x10

Assessment- My hams and glutes were absolutely thrashed after this. I feel it now pretty bad, which means I was doing something right :)

Diet:

grams cals %total
Total: 2994
Fat: 74 666 22%
Sat: 15 138 5%
Poly: 5 41 1%
Mono: 14 127 4%
Carbs: 281 1094 37%
Fiber: 7 0 0%
Protein: 307 1227 41%

Sidior
12-01-2007, 12:19 AM
High rep box squats, are you mad? I like the exercise selection!

Coke
12-02-2007, 10:19 AM
Great session throughout dude.

CrazyK
12-05-2007, 02:22 AM
Sidior- Yes high reps! :) It's time to get in shape.

Cocoa- Yeah it was all righty :D

Training:

Bench Press- 135x8 225x8 275x8 315x8 335x8
DB Incline Press- 70'sx8 80'sx8 95'sx8
Pull Ups- x10 x4 x4
DB Wide Bent Over Row- 40'sx10 45'sx10 50'sx10
DB Flyes- 35'sx10 40'sx10 50'sx10
DB Kneeling Side Laterals- 25'sx10 30'sx10 30'sx10

Reflections- Gained some reps on the 335 bench. Kind of a slow, unfocued session due to it being finals week. Also missed MMA due to finals and screwed up the diet lol. Will hop back on those two tommorow.

Coke
12-05-2007, 05:57 AM
Good benching numbers with reps.

CrazyK
12-06-2007, 12:01 AM
Cocoa- Thanks. Just taking it week by week.

Training:

Power Clean- 145x5 225x5 245x5 (did not go heavy enough)
Hang Pulls- 145x5 145x5 145x5
Step Ups(each leg)- bwx10 20'sx10 25'sx10
Hyper Extension- bwx10 25x8 25x8
Leg Lift- x12 x12 x12
DB Side Bend(each side)- 50x12 60x12 70x12

Reflections- Solid speed day but did not go heavy enough in the cleans.

CrazyK
12-11-2007, 09:08 PM
Training:

Box Squat- 225x8 275x8 315x8 385x8
DB Lunge(each leg) - bwx10 25'sx10 35'sx10
DB SLDL- 60'sx8 70'sx8 80'sx8
Decline Sit Ups- bwx10 bwx10 bwx10
Trunk Twist(each side) - 45x10 45x10 45x10

Reflections- Was very tight at the beggining of the workout, got loose by the time I did 315 and felt pretty good. 20 lbs. more then last weeks squat effort. Everything feeling a little better.

BJJ- Worked some guard passes and how to defend passes from the guard. Rolled some and held somewhat of my own with a purple belt, didn't get subbed but definately got worked by a guy 1/2 my size.

Coke
12-13-2007, 06:09 AM
Wow CrazyK, payin the cost to be boss on several levels - :thumbup:

CrazyK
12-13-2007, 09:21 PM
Cocoa- Yeah those high rep box squats do make you pay the price. I'm still feeling it in my glutes and hams. :)

Training:

Bench Press- 135x8 225x8 275x8 315x8 345x8
Feet Elevated Push Ups- x12 x10 x6
Pull Ups- x10 x6 x5
Bent Over DB Row (Wide)- 30'sx10 40'sx10 50'sx10
Kneeling DB Side Laterals- 25'sx12 30'sx10 30'sx10
Kneeling DB Curls- 30'sx10 40'sx10 45'sx8

Reflections- Was a solid workout, put 10 more lbs. then last week on the Bench, was pretty tired though.

BJJ- Worked passing the guard. Basic fundamentals, drilled over and over.

Coke
12-14-2007, 06:03 AM
No doubt, solid effort big man.

CrazyK
12-18-2007, 12:35 AM
Cocoa- Much appreciated :D

Training:

Speed Box Squat- 8x2@275
Lateral Step Ups (each leg)- bwx8 10'sx8 20'sx8
Single Leg Deadlift (each leg)- bwx8 20'sx8 25'sx8
Ab Leg Lifts- x12 x12 x12
DB Side Bends (each side)- 60x12 70x12 75x12

Reflections- Speed day, and a lot of single leg stuff to lighten the load and improve some ROM and balance.

Sidior
12-20-2007, 02:17 AM
Real nice benching a workout back.

What benefits do you find from the single leg deadlifts? I rarely see anyone do those.

CrazyK
12-22-2007, 09:25 PM
Sidior- Thanks for the comments. The single leg deadlift's allow me to improve my balance and mobility in my legs independently. I have some imbalances between the two :(

Training:

Box Squat- 135x8 225x8 315x8 365x8 405x8
DB Lunge (each leg)- bwx10 25'sx10 35'sx10
Reverse Hyper- bwx10 bwx10 bwx10
Decline Sit Ups- bwx12 bwx12 bwx12
Trunk Twist (each side)- 45x10 45x10 45x10

Reflections- Felt tight the whole workout, lower back started getting a painful pump. However did add 20 lbs. to my squat from last week :)

Coke
12-23-2007, 05:55 AM
Hanging in there pretty good, managing to step up a notch.

Sidior
12-23-2007, 09:31 PM
Awesome squatting bro. 405x8 sounds nasty.

CrazyK
12-23-2007, 11:42 PM
Cocoa- Yeah just a notch toward getting back to where I was :P
Sidior- I appreciate it man! :) but this was like 100 lbs. less then where I was before :( ha

Training:

Bench Press- 135x8 225x8 315x8 365x7
Pull Ups- x8 x6 x4
Kneeling DB Arnold's- 30'sx10 40'sx10 55'sx10
Bent Over DB Wide Row- 30'sx10 40'sx10 60'sx10
Kneeling DB Side Laterals- 30'sx10 30'sx10 30'sx10

Reflections- Bench press went up but I felt like I could of had the 8th rep if I warmed up properly. I was still cold going for that attempt of 365. Other then that it was a decent day :)

Coke
12-26-2007, 05:43 AM
Fine bench presses and all man.

CrazyK
01-04-2008, 03:31 AM
Cocoa- Thanks for the kind words friend ;)

Training:

Incline Bench Press- 135x8 225x8 275x8
Pull Ups- x10 x8 x6
Feet Elevated Push Ups- x12 x12 x8
DB Wide Bent Over Row- 40'sx10 50'sx10 60'sx10
Kneeling DB Curl- 35'sx10 40'sx10 45'sx8

Reflections- This week is definately lower volume due to more MMA and winter conditioning coming up next week which is very high intensity.

BJJ- Worked some guard passes and offense/defence when in sidemount position. Feel like I'm getting a lot better at establishing positions now :)

CrazyK
01-06-2008, 01:20 PM
Training: Light Day

Speed Box Squat- 6x2@275
DB Lunges- bwx10 20'sx10 20'sx10
DB Single Leg Deadlift- bwx8 15'sx8 20'sx8
Decline Situps- bwx10 bwx10 bwx10
DB Side Bends- 55x12 65x8 75x8

Reflections- Just a light day overall because winter conditioning starts Monday. Not a bad workout, felt a little tight. Did some hip stretches afterwards.

Coke
01-07-2008, 08:03 AM
Good stuff for both days dude...super seeing you raise up in the fight game.

CrazyK
01-07-2008, 12:48 PM
Cocoa- I still have a LONG way to go in my fighting skills but thanks for the encouragement :)

Training: Pre Winter Conditioning Max Bench/Vertical

Standing Vertical Jump- 26''
Bench Press- 445x1 455xmiss
DB Wide Bent Over Row- 25'sx10 40'sx10 50'sx10

Reflections- Knee was a little achy after the vertical, but I did better than last year at this time. The bench press was on par with what I expected, the 455 didn't feel too heavy, but just couldn't muster the strength. Finished off with some bent over db rows to loosen up the shoulders and keep things balanced.

Sidior
01-07-2008, 12:51 PM
Is the conditioning for football? Also strong benching, Im guessing you didn't include warmup sets eh.

CrazyK
01-09-2008, 01:18 PM
Sidior- Yes, football. And no I didn't include warm up sets, because that's pointless to me in a maxing attempt, but I include the heavy sets and misses :)

Training: Pre Winter Conditioning Box Jumps, Weight Jump Rope, Power Clean

Box Jumps- 23 in 30 seconds
Weighted Jump Rope- 59 skips in 30 seconds
Power Clean- 315x1 335xmiss
Pull Ups- x10 x8

Reflections- Didn't really care too much about any of these tests. The Power Clean felt pretty easy on 315, then went for 335 and it was a little too heavy. The coach marked me down for 330 as I got the 335 pretty high but just couldn't finish the catch.

Sidior
01-09-2008, 06:52 PM
Strong cleans! What height is your box for the jumps? Also where do you play?

Coke
01-10-2008, 05:52 AM
Keep on with it bro, good conditioning work.

CrazyK
01-10-2008, 10:34 PM
Sidior- I don't know how tall the box was, about hip height (I'm 6'2''). The cleans had bad form, but I muscled it up lol :)

Cocoa- The conditioning tests were annoying! But they show a little of where I'm at and where I need to be ha.

Training: Pre Winter Conditioning Testing

Height: 6'2''
Weight: 285 lbs.
225 Bench Rep Max- 33 reps
40m dash- 5.06 (field turf)

Reflections- Just about what I expected. I did 37 reps at the end of winter conditioning last year, but it's not a lift I'm concerned with. Felt decent on the 40m dash for 285 lbs and not running at all since the season.

Coke
01-11-2008, 06:27 AM
33 reps on the flat bench is super, running is good too especially with your size and done out of the blue.

CrazyK
01-11-2008, 01:13 PM
Cocoa- Thanks for the encouragement :) The 40 was pretty much out of the blue, but I was happy with the results.

Training: Pre Winter Conditioning Testing

Broad Jump- 7'5'', 7'6''
Squat- 455x1 500x1
Ab Planks- 1:00, :45, :30
DB Side Bends- 50x12 65x12 80x12
Trunk Twist- 45x20 45x20 45x20

Reflections- I was slightly unhappy with my broad jump, my squat was good as I was simply told to stop at 500 to save risking injury. I felt like my depth was not good enough but the trained kept saying I was going about an inch past parallel.

Coke
01-14-2008, 05:27 AM
Looks nice man, those 500 squats are huge.

CrazyK
01-14-2008, 04:29 PM
Cocoa- Yeah I didn't even go to failure, the trainer stopped me there to avoid injury. :(

Training:

Snatch Pull- 135x5 135x5 135x5 135x5
Bench Press- 225x10 265x8 315x8 345x8
DB Wide Bent Over Row- 30'sx10 40'sx10 50'sx10
TBar Row, fast pace- 180x10 180x10 180x10
Feet Elevated Push Ups- x10 x10 x10
Upright Row, fast pace- 95x10 95x10 95x10
Kneeling Arnold Press- 30'sx15 30'sx15 30'sx15

Reflections- Not really liking my schools program, but I have to put up with it.

Sidior
01-14-2008, 10:38 PM
That 40 is great for a guy your size. Squats also look strong, although it sucks you had to call it early.

Coke
01-15-2008, 12:29 PM
Tough out the school program CrazyK...really hitting those movements up in a big way and with reps - :thumbup:

CrazyK
01-16-2008, 12:50 PM
Sidior- Yeah it wasn't bad, but not being able to squat to the max was silly. Oh well.

Cocoa- Appreciated as always. I contracted ring worm from wrestling which gives me an excuse to not have to follow the program for a while :)

Training:

Speed Box Squat- 6x2@275
Single leg deadlift- bwx8 15'sx8 20'sx8
Hyper extension- bwx8 bwx8 bwx8
Ab leg lift- x12 x12 x12
Trunk Twist- 45x20 45x20 45x20

Reflections- Got a bad lower back pump. Probably from the unbalanced workout we did Monday. Overall it was a decent day.

CrazyK
01-17-2008, 11:55 PM
Training:

3 Position Speed Bench- 225x9 225x9 225x9
Pull Ups- x8 x8 x8
Bent Over DB Wide Row- 35'sx10 45'sx10 55'sx10
Chin Ups- x6 x6
Horizontal Pull Ups- x10 x10 x7

Reflections- Attempted to make up for lack of pulling on Monday by doing extra pulls today. Overall a quick efficient workout.

Coke
01-18-2008, 05:40 AM
Real good stuff for both days CrazyK.

CrazyK
01-18-2008, 01:41 PM
Cocoa- Eh it was decent. Thanks Cocoa :)

Training:

Box Squat- 135x8 225x8 275x8 315x8 365x8 385x8
DB Lunges(no rest)- 20'sx10 20'sx10 20'sx10
Ab Planks- 1:00, :45, :30
About 30 minutes about plyo work, bw squats, and abs
Stretching for about 20 minutes

Reflections- Overall an athletic workout. Had a bad lower back pump from the middle to the end of the plyo work. Did some extensive stretching to get that blood out of there.

Coke
01-19-2008, 07:19 PM
Sweet effort overall, impressive box squats.

CrazyK
01-23-2008, 01:38 PM
Cocoa- Not as heavy as last week but more volume overall. Thanks big man!

Training:

Snatch Pulls- 135x5 135x8 145x5 165x5
Pull Ups- x8 x6 x6 x5
Bench Press- 225x10 275x8 335x6 355x6 355x4+2
BB Shrugs(5 seconds rest) - 315x10 315x10 315x10
DB Bent Over Wide Row(5 seconds rest) - 25'sx10 25'sx10 25'sx8
DB Upright Row(5 seconds rest) - 40'sx10 40'sx10 40'sx10
3 shoulder complex- x30 x30 x30

Reflections- Difficult workout, got 6 reps of 355 then went for it again and got 4, then had an assist on the last 2 for a total of 6.

Sidior
01-23-2008, 02:04 PM
Lower back pumps can be brutal. Benching looks strong as always. Is that 5 sec rests between sets?

Coke
01-24-2008, 05:44 AM
Fine job throughout guy, got some strong lifts.

CrazyK
01-24-2008, 05:35 PM
Sidior- Yeah 5 seconds in between sets. My schools trainer sucks, but I try to make the best of it.

Cocoa- They were ok for the rest between sets, it was definately dabbling in to your bodybuilding world a lil ;)

Training:

Power Clean- 145x5 185x5 235x5 245x5 255x4
Hang Pulls- 145x10 145x10 145x10
Shrug Flips- 145x6 145x6 145x6
Quick Flips- x30
Push Press- 135x5 185x5 185x5
Step Ups- 25'sx10 25'sx10 25'sx10

Reflections- My grip was sore just from having to explosively pull the bar from all the exercises. Tightened up my shoulders, but I stretched pretty extensively afterwards.

Coke
01-25-2008, 06:43 AM
Good deal man, props on all of the hellacious movements.

CrazyK
01-25-2008, 04:23 PM
Cocoa- lol hellacious is a new description I can add to those. Thanks :)

Training:

LOW 12'' Box Squats- 135x8 225x8 275x6 315x6
Bulgarian Split Squat- bwx8 bwx8
Single Leg Deadlift- bwx8 15'sx8
Plyometrics- Various, 20 minutes

Reflections- The box squats were a whole new range of motion for me. As a 6'2'' guy getting down that low in a wide stance was difficult, but rewarding. I felt more flexible after doing those, kept it light this week but will slowly crank up the intensity. Plyometrics was more just conditioning then anything.

Sidior
01-25-2008, 04:27 PM
Low box squats are hell on the hips, nice work bro.

Coke
01-26-2008, 08:00 AM
Nice low box squats and all dude.

Utefan22
01-26-2008, 07:28 PM
Hey man,

I've just been reading through your journal and I am impressed.

Sounds as though you've got the size, strength and speed that football players strive for.

Keep up the good work!

CrazyK
01-28-2008, 05:21 PM
Sidior- Oh yes they were definately hurting :(

Cocoa- Thanks, but they weren't so nice to me!

Utefan- I'm on my way, thanks for the support!

Training:

Bench Press- 135x8 245x8 290x6 335x5 365x5
Bent Over Row- 135x8 185x8 225x8 245x8
Feet Elevated Pushups- x10 x10 x10
Chin Ups- x10 x8 x6
Rear Delt Raise- 20'sx12 20'sx12 20'sx12

Reflections- My bent over row was way down from usual, weird. Other than that everything was pretty standard.

Coke
01-29-2008, 06:05 AM
The benching and rows are looking nice guy.

CrazyK
01-30-2008, 02:57 PM
Cocoa- As always appreciated Coke!

Training:

Speed Box Squat- 7x2@275
Single Leg Deadlift- bwx8 20'sx8 25'sx8
DB Lunges- bwx10 20'sx10 25'sx10
Decline Sit Ups- x10 x10 x10
Trunk Twist- 45x12 45x12 45x12

Reflections- Did some stairs for conditioning. Overall not a bad workout, and the bad trainers are leaving me alone to do my thing which is very nice.

CrazyK
01-31-2008, 07:51 PM
Training:

Speed Bench Press- 225x9 225x9 225x9
DB Bent Over Row- 35'sx10 45'sx10 55'sx10
DB Kneeling Arnold Press- 30'sx10 40'sx10 50'sx10
Pull Ups- x8 x6 x4
Bent Over Rear Raise- 20'sx10 20'sx10 20'sx10

Reflections- Efficient day.

Sidior
01-31-2008, 08:01 PM
Speed work the past few days seems to be on point.

Coke
02-01-2008, 06:12 AM
Speed work the past few days seems to be on point.

No doubt, speed work is looking nice man.

CrazyK
02-08-2008, 01:34 PM
Sidior & Cocoa- Thanks I try to get the most out of it that I can :)

Training:

Parallel Box Squats- 275x10 315x6 365x5 405x5 425x5
DB Lunges- 25'sx10 25'sx10 25'sx10
20 mins. circuit plyo's
Hyper Extensions- x10 x10 x10
Planks- 1:00, :30

Reflections- The plyo's were good conditioning, right hip feeling tight again. A little knee pain in the lunges.

Coke
02-09-2008, 06:14 PM
Props for even doing the lunges with some knee pain...good plyos, box squats and all bro.

CrazyK
02-11-2008, 01:22 PM
Cocoa- Appreciate the props! :)

Training:

Bench Press- 245x8 295x6 335x5 365x3 405x3
Rows, Pulls, Shoulders circuit- 30 minutes

Reflections- Went heavy with the main lift, then did conditioning and plyo work in a circuit fashion for 30 minutes. Blame our school's trainers for the latter. :(

Sidior
02-11-2008, 01:35 PM
Nice benching. 405 for reps is heavy! How close to failure is that for you?

Coke
02-11-2008, 01:44 PM
Ridiculous ***** on the bench CrazyK.

CrazyK
02-15-2008, 01:23 PM
Sidior- I was getting them all explosively. I probably had 2-3 more reps in the tank.

Cocoa- It's always been my best lift, if only my squat was proportional.... :(

Training:

Box Squat- 275x8 315x5 365x3 405x3 455x3
*Did not finish workout. Bad knee pain in right knee after last set, and felt very unstable walking around. Did extensive stretching and it relieved some of the weakness but not all.

Coke
02-16-2008, 07:52 AM
Killer amount of weight used while squatting man.

CrazyK
02-18-2008, 11:20 PM
Cocoa- Thanks, but it hurt!

Training:

Bench Press- 245x8 335x6 365x5 385x3 425x3
TBar Rows- 275x10 275x10 275x10
Plyo Circuit 20 minutes
Stairs

Reflections- School work out sucks.

Coke
02-19-2008, 06:22 AM
Huge benching numbers, big t-bars too.

CrazyK
02-21-2008, 11:40 PM
Cocoa- Thanks, it was a very hard 3 reps though. I will tone down the weight in the coming weeks.

Training:

DE Bench Press- 9x3@225
Bent Over DB Row- 35'sx10 45'sx10 55'sx10
Feet Elevated Push Ups- x10 x10 x10
Pull Ups- x10 x8 x5
Chin Ups- x8 x5 x4

Reflections- Good amount of pulling at the end is helping my posture.

Sidior
02-21-2008, 11:50 PM
Your bench strength continues to impress. I see you said you are going to tone the weight down again in the following weeks. Are you following any particular form of periodization, or just playing it by ear?

CrazyK
02-22-2008, 01:20 PM
Your bench strength continues to impress. I see you said you are going to tone the weight down again in the following weeks. Are you following any particular form of periodization, or just playing it by ear?In my school's program it is a linear periodization schedule. However I don't follow this word for word, and if my body starts to feel like crap(at this moment) then I tone down the weight. So sort of a hybrid conjugate system.

Stumprrp
02-22-2008, 02:00 PM
you are strong as hell

CrazyK
03-11-2008, 12:50 AM
Stump- I try but I got a long way to go before I see myself as strong lol.

Training:

Bench Press- 225x8 315x5 365x3 405x1 455x1 485x1 500xmiss
Shrugs- 315x10 315x10 315x10
Pull Ups- x10 x8 x6
TBar Rows- 3 plates 3x10
Rear Delt Raises- 20'sx10 20'sx10 20'sx10

Reflections- Maxed out on the bench today. 485 was pretty easy, 500 got half way up but not through the sticking point.

patrick3217
03-11-2008, 01:32 AM
You keep talkin about how strong you were and how you dont see yourself as strong, makes me feel like a 5 year old girl lol.. you are mad strong brother.. keep up the good work.

Coke
03-11-2008, 05:41 AM
Maxed out on the bench today. 485 was pretty easy, 500 got half way up but not through the sticking point.

That's some outrageous ***** CrazyK!!

CrazyK
05-21-2008, 09:32 PM
Thanks to all for the support. The week after I hit 485 I got injured and have been sidelined until this week. So this is the first real workout I've had in what seems like forever. I'm starting a cut as the injury has left me fat and weak.

Chest/Back

Bench Press- 135x10 225x10 315x10 325x10
DB Incline Press- 80'sx8 90'sx8 100'sx5
ROM Push Ups- x10 x8 x5
DB Flyes- 30'sx12 30'sx10 30'sx12
Lat Pull Down- 120x8 140x8 160x8
Seated Row- 225x8 245x8 265x8
Reverse Grip Pull Down- 105x8 125x8 135x8

Reflections- Not as bad as I thought for a first workout back. Elbow bugged me a little driving home but nothing serious. Took it light on the back exercises.

Weight- 278

Coke
05-22-2008, 06:09 AM
Too bad about the setback...good luck with getting things back the way you want.

Sidior
05-22-2008, 12:56 PM
I wondered where you went. I would hardly say you are fat or weak though. How did you injure yourself?

CrazyK
05-22-2008, 10:17 PM
Cocoa- Thanks! You're support is always welcome here big man!
Sidior- Yeah about 6 weeks of no exercise :( I tore a tendon in my elbow. Way too much tricep strength compared to my biceps eventually led to it.

Light Shoulders/Biceps

Seated BB Military- 135x8 135x8 155x8
DB Laterals- 30'sx8 30'sx8 30'sx8
Rear Delt Machine- 60x8 80x8 110x8
Kneeling DB Curls- 30'sx8 40'sx8 45'sx8
One Arm DB Preacher- 30x12 35x12 35x8
DB Shrugs- 100'sx8 110'sx8 120'sx8 125'sx8
Cardio- 20 minutes treadmill

Reflections- Easy workout, did some light cardio at the end but nothing too strenuous. Will start picking up the pace here soon.

Coke
05-23-2008, 05:57 AM
Nice seeing you step to it again this way dude.

CrazyK
05-23-2008, 08:47 PM
Cocoa- I need a LOT of stepping up to get where I was but that's the ballgame we're in.

Posterior Chain/Abs

SLDL off 6'' platform- 135x8 225x8 315x8 365x5
45 Degree Hyper Extension- bwx8 35x8 45x8
Hamstring Curls- 120x8 160x8 160x8
Leg Lifts- x12 x12 x12
Trunk Twist- 35x20 45x20 45x20

Reflections- Not too bad of a workout for first time. Almost ate **** on the SLDL when doing 315. Posterior chain felt strong but grip is weak.

Sidior
05-23-2008, 09:06 PM
Off a 6" platform is a long way down, nice pulling! Is the tendon 100% now?

CrazyK
05-24-2008, 03:26 PM
Sidior- I didn't go all the way down but much more then from the floor :) And yes I'm all good in the hooooodddddd.

Backs/Shoulders

Chins- x12 x8 x5 x4
Reverse Grip Lat Pull Down- 120x8 140x8 160x8
Kneeling Arnold Press- 35'sx8 45'sx8 55'sx8 65'sx8
Kneeling Lateral Raises- 25'sx8 30'sx8 30'sx8
Standing Calve Raise- 100x20 120x20 160x15 160x12
Cardio- 5 minutes jump rope, 20 minutes treadmill

Reflections- Good workout, felt decent on the chins. Arnold presses definately gave me t3h pump.

Coke
05-25-2008, 10:39 AM
Great stiffies and all man.

CrazyK
05-26-2008, 08:16 PM
Cocoa- Thanks but my grip was very weak on that. Concerns me.

Quads/Traps/Abs

ATF High Bar Squat- 135x8 225x8 315x8 365x8
DB Lunges- bwx8 25'sx8 35'sx8
Leg Press- 3ppsx10 4ppsx10 5ppsx10 5ppsx10
DB Shrugs- 110'sx10 115'sx10 120'sx10 125'sx12
Decline Abs- bwx10 5x10 5x8 5x8

Reflections- The ATF squats were something I haven't done in long time so that felt awkward. Got in good work through out the workout, need to switch to BB shrugs as the DB's just aren't heavy enough.

Sidior
05-26-2008, 08:39 PM
Nice squatting with the different stance. Trying to bring your quads up or just mixing it up?

Coke
05-27-2008, 05:57 AM
...need to switch to BB shrugs as the DB's just aren't heavy enough.

BB shrugs are the way to go...solid session overall.

CrazyK
05-28-2008, 10:09 PM
Sidior- Yes it was very awkward at first! Easier to squat deep though.
Cocoa- Thanks! and yes BB Shrugs are much better.

Back/Chest/Bi's

BB Bent Over Row- 135x8 185x8 225x8 275x8
Seated Row- 250x8 270x8 300x8
Hammer Row- 1ppsx8 2ppsx8 3ppsx8
Bench Press- 135x8 225x8 315x8 335x8
DB Incline Press- 60'sx8 80'sx8 100'sx8
Kneeling DB Curls- 30'sx8 40'sx8 45'sx7
Seated Calve Raises- 1px15 2px15 3px15 3px12
DB Rear Raise- 25'sx8 25'sx8 25'sx8

Reflections- Decent workout, didn't push it too hard on the rows as it was my first time back on those but do want to get that to be at least a 1:1 ratio with my bench. Added some goodie exercises at the end for the hell of it.

Coke
05-29-2008, 05:50 AM
Whole effort is looking nice bro.

CrazyK
05-31-2008, 03:37 AM
Cocoa- Thanks! I'm trying :)

Hams/Tris/Abs

SLDL off Platform- 135x8 225x8 315x8 365x8
Hyper Extention- x8 10x8 10x8
Leg Curls- 80x10 120x10 120x8
Dips- x12 x12 x12
Leg Lifts- x12 x12 x12

Reflections- Grip began to get weak on the SLDL but still hung on. Overall a decent workout.

Coke
05-31-2008, 09:02 AM
Damn those stiffed legs are huge.

CrazyK
05-31-2008, 05:18 PM
Cocoa- I wouldn't say huge :P but thanks!

Back/Shoulders/Calves

Chins- x13 x8 x6 x5
Reverse Grip Pull Downs- 120x8 160x8 170x8
Hammer Pull Down- 1ppsx8 2ppsx8 2ppsx8
Kneeling Arnold Press- 40'sx8 50'sx8 70'sx8
Kneeling Side Laterals- 30'sx8 30'sx8 30'sx8
Rear Delt Laterals- 25'sx8 25'sx8 25'sx8
Standing Calve Raises- 120x20 140x20 160x15 160x8

Reflections- I love this day just because of t3h pump in the back and shoulders.

Sidior
05-31-2008, 07:36 PM
T3h pump is always fun. Strong work as always.

JSully
06-01-2008, 01:15 AM
amazing strenght, that kneeling work looks interesting and fun.. teh pump is always good stuff!

what is bodyweight sitting at right now?

Coke
06-02-2008, 06:11 AM
Your kneeling arnold presses are ridiculous man, lol.

CrazyK
06-02-2008, 01:10 PM
Sidior- Thanks, and yes t3h pump is always motivating.

LittleJake- Ha I wouldn't say amazing, but it's much appreciated. I'm down to 267 now.

Cocoa- Kneeling just makes it so I can't cheat :)

Quads/Abs/Traps/Bi's

ATF Squats- 135x8 225x8 315x8 385x8
Bulgarian Split Squats- bwx10 bwx10 20'sx10
Leg Press- 3ppsx10 4ppsx10 5ppsx10
Decline Abs- bwx12 10x8 10x8
Trunk Twist- 45x20 45x20 45x20
Kneeling DB Curls- 30'sx8 35'sx8 45'sx8 50'sx7
BB Shrugs- 315x10 365x10 365x10

Reflections- Squats felt a little tight but finished strong. Split squats I haven't done in a long time so I took it a little easy on those, just getting the feel back. I never use straps so the shrugs were a little hard on the grip but not bad.

Weight- 267

Jorge Sanchez
06-02-2008, 01:20 PM
Strong squatting.

Coke
06-03-2008, 05:34 AM
Like those heavy ATF squats...good job throughout dude.

CrazyK
06-07-2008, 05:04 PM
Jorge- Thanks, it's not my best but I'll get back to it one step at a time.

Cocoa- It was a good day, thanks!

Chest/Back/Arms

BB Bent Over Rows- 135x8 185x8 225x8 275x8 315x8
Seated Rows- 205x8 255x8 300x8
Hammer Rows- 1ppsx8 2ppsx8 3pps+1 25x8
DB Bench Press- 80'sx8 100'sx8 110'sx8 125'sx8
Feet Elevated Push Ups- x8 x8 x10
DB Flyes- 30'sx12 35'sx12 40'sx12
DB Preacher Curls- 30'sx12 35'sx12 35'sx8
Dips SS w/One Arm Extensions- x20/45x12, x10/45x10

Reflections- This week was finals week so I hadn't worked out since Monday. I doubled up arms with the chest/back. Tommorow I'll mash some bodyparts I don't usually do together as well.

cphafner
06-08-2008, 11:01 AM
good job getting it in during a stressful week. Squats are looking strong.

WBBIRL
06-08-2008, 01:10 PM
Wow man, your MUCH stronger then I pictured you being... but I've never been in here before.

So your now down below your original goal of 270, do you continue to cut? Whats the bodyfat % lookin like?

Coke
06-09-2008, 06:01 AM
Doing super, plenty of volume to keep things on track.

CrazyK
06-10-2008, 08:02 PM
cphafner- Yes it was a painful week inside the library and class, thanks!

WBBIRL- Appreciate it. I'm going to cut until I get t3h 8p@cK lol. Bodyfat I haven't measured, but it's fat.

Cocoa- Yap, when getting back in shape it's all about volume.

Hams/Abs/Calves

SLDL- 135x8 225x8 315x8 365x8
Hamstring Curls- 120x8 140x10 160x10
Hyper Extensions- x8 x8 x8
Leg Lifts- x12 x12 x12
Trunk Twist- 45x10 45x10 45x10
One Leg Calve Raises- 45x15 45x15 45x15
Seated Calve Raise- 2px10 3px10 4px10

Reflections- I just moved to a new area for my internship and my gym sucks. I had thought it was pretty bad in my old gym but this one is massively over crowded and no one, and I mean no one knows what they're doing. We're talking 2'' Squats, Tooth pick legs with big upper body, and jumping jacks in between sets of curls(which they max out on). /end rant

CrazyK
06-10-2008, 08:05 PM
Back/Chest

Chin's- x12 x10 x6 x5
Reverse Grip Pull Down- 150x8 165x8 180x8
Pull Down- 130x8 150x8 165x8
Bench Press- 225x8 225x8 315x8
Feet Elevated Push Ups- x8 x8 x8
Dips- x15 x15 x15

Reflections- Decent workout, still annoyed with the gym but I try to focus on myself.

Jorge Sanchez
06-11-2008, 05:02 AM
Nice workouts. Your bench strength is ridiculous. What are you maxing at these days?

And I know what you mean about the gym. There are a few people who know what they're doing at my gym, but the majority are just like you described. I ignore it for the most part, but I find it's kind of a weird atmosphere when you're trying to squat and the guy to your left is 1/8 squatting 25s and the guy to your right is curling 35s.

Coke
06-11-2008, 05:55 AM
Too bad about that new gym, might be able to find another facility in town.

CrazyK
06-11-2008, 08:56 PM
Jorge- I don't think it's that good :P I maxed at 500 a few months ago, haven't tested since. And yes the idiots here are incredibly annoying.

Cocoa- I'm going to search for one tonight and see what I can find. It's just lame all around.

Shoulders/Traps/Bi's

Kneeling Arnold Press- 45'sx8 60'sx8 70'sx8 80'sx8
DB Laterals- 30'sx10 35'sx10 35'sx10
DB Rear Delt Raises- 25'sx10 25'sx10 25'sx10
Kneeling DB Curls- 35'sx10 40'sx10 45'sx8
DB Preacher Curls- 30'sx12 30'sx12 30'sx10
DB Shrugs- 90'sx12 100'sx12 115'sx12

Reflections- The gym still sucks but I'm getting used to it. I'll try to go to a new one tommorow if there is another one close by.

Coke
06-12-2008, 06:11 AM
Keeping on strong no matter what bro.

Jorge Sanchez
06-12-2008, 04:57 PM
Looking good, despite a ****ty atmosphere.

fooz
06-12-2008, 05:14 PM
agreed. lookin strong brotha.

CrazyK
06-12-2008, 09:22 PM
Cocoa- Thanks and I'll keep at it.

Jorge- Thanks but the workout vibe just sucks!

Fooz- Ha thanks, I'm still not where I should be but I'll get there soon enough.

Quads/Calves

ATF Squats- 135x8 225x8 315x8 385x8
DB Lunges- bwx10 30'sx10 30'sx10
Hack Squat- 1ppsx10 2ppsx10 3ppsx8
Leg Press- 3ppsx10 4ppsx10 5ppsx10
Standing Calve Raise- 100x20 150x20 200x20
Seated Calve Raise- 3px10 3px10 3px10

Reflections- I find the gym funny now so not as distracting. When I did some cardio after the guy next to me was running a dead sprint on the treadmill in which he'd kind of jump up to the treadmill bars and proceed to do 10 dips, then kind of hop back down on the treadmill. Eventually he had to slow down the pace. And ugh I forgot to do Abs, will throw them in tommorow or Saturday.

Sidior
06-12-2008, 09:23 PM
Nice squatting! Dumbbell lunges are also a great exercise.

Coke
06-13-2008, 06:26 AM
In a nice groove with that leg workout man.

Jorge Sanchez
06-13-2008, 03:12 PM
Abs??? What, do you want to be an abercrombie model or something ;)? Nice squatting.

CrazyK
06-15-2008, 05:26 PM
Sidior- Thanks and yes DB lunges and their various forms are zuperrrr.

Cocoa- Always positive man, you keep me up!

Jorge- Yes t3h abs own my soul. and thanks :)

Back/Chest/Bi's

BB Rows- 135x8 225x8 275x8 315x8
Seated Row- 225x8 275x8 300x8
One Arm DB Row- 60x8 65x8 70x8
Bench Press- 135x8 225x8 315x8 335x8
DB Incline Press- 80'sx8 85'sx8 90'sx8
ROM Push Ups- x10 x5 x4
Kneeling DB Curls- 30'sx8 35'sx8 40'sx8 50'sx8
Cable Curls- 60x8 80x8 90x8

Reflections- Almost ate **** on the BB Rows, unracked it and kind of lost balance but luckily held through. ROM push ups and one arm DB rows I did with 30 seconds rest so I felt t3h burn. Other then that feeling good.

Jorge Sanchez
06-15-2008, 06:09 PM
Those are some strong rows. You must really have a pair of wings.

Sidior
06-15-2008, 06:49 PM
Your pressing strength is even more impressive because you bench after rowing. This still football training or you own split now?

Coke
06-16-2008, 05:46 AM
Killer rowing and benching sets bro.

CrazyK
06-16-2008, 10:15 PM
Jorge- Oh yes I do have quite the pair but because my waist is so big they don't really show :(

Sidior- This is my own split. I graduated not too long ago and decided to get an internship before law school for 4 months rather then go back for one more season.

Cocoa- Thanks! I love back/chest day.

Hams/Abs/Calves

SLDL- 135x8 225x8 315x8 385x8
Hyper Extension- x8 10x8 25x8
Hamstring Curls- 60x8 90x8 100x8
Seated Ham Curls- 100x8 120x8 140x8
Leg Lifts- x12 x12 x12
Planks- 1:00 :45 :30
One Leg Calve Raise- x10 30x10 50x10
Seated Calve Raise- 1px10 2px10 3px10 3px10

Reflections- It was harder to hit my hammys today, lowerback and glutes wanted to take over. Stronger set on the SLDL and grip was fine.

Jorge Sanchez
06-17-2008, 06:09 AM
Way to nut up. Those are some impressive SLDLs.

You're going to law school, eh? I'm considering going in 09, myself. I just need a bit of a break before I go back to school. Where are you going to be studying?

Coke
06-18-2008, 06:39 AM
Way to nut up. Those are some impressive SLDLs.

No kidding...props on those stiffies numbers.

CrazyK
06-18-2008, 06:16 PM
Jorge- Thanks and yeah...most likely corporate law at Lewis and Clark College in Portland(Monica Lewinsky's Alma Mater!) :)

Cocoa- Thanks my man, they felt good.

Back/Shoulders/Tri's

Chins- x12 x10 x8
Reverse Grip Pulldown- 140x8 160x8 170x8
Pull Downs- 130x8 150x8 160x8
Kneeling Arnold's- 40'sx8 60'sx8 75'sx8
Kneeling Laterals- 25'sx10 30'sx10 30'sx10
Rear Delt Laterals- 25'sx10 25'sx10 25'sx10
Dips SSw/One Arm Press Down- x20/40x15 x15/60x15 x10/70x15

Reflections- Solid workout but I was tireeeeed. Woke up at 5am to do it before work.

Coke
06-19-2008, 05:53 AM
Nice early bird session dude.

CrazyK
06-20-2008, 09:28 AM
Cocoa- Thanks, I was dreaming through it!

Quads/Abs

ATF Squats- 135x8 225x8 315x8 405x7
DB Lunges- bwx8 25'sx8 35'sx8
Leg Press- 3ppsx8 4ppsx8 5ppsx12
Leg Raises- x12 x12 x12
Trunk Twist- 35x20 35x20 35x20
Leg Extensions- 60x15 80x15 100x15

Reflections- Ran out of gas on the squats. The lower carbs and dieting makes it tough. Did the extensions just to leave the gym with a bigger quad pump ha.

Weight- 263.5 after workout

Coke
06-20-2008, 09:48 AM
Damn, forgot you were so huge - you had to have been near 270 at some point...good luck with the diet.

Jorge Sanchez
06-21-2008, 02:40 AM
Solid workout, espcially on a cut. How low are you looking to go?

CrazyK
06-21-2008, 04:54 PM
Cocoa- I was 300 lbs. at my heaviest, and it blew. Walking up stairs became a chore and I was constantly gassed while working out. Never again.

Jorge- I'm going till I have t3h 8 p@c|< lol.

Back/Chest/Bi's/Calves

BB Rows- 135x8 225x8 275x8 335x7
Seated Row- 200x8 250x8 290x8
HS Seated Row- 2ppsx8 2pps+25x8 3ppsx8
Bench Press- 135x8 225x8 315x8 345x8
ROM Push Ups- x10 x10 x6
DB Flyes- 30'sx12 35'sx12 40'sx8
Kneeling DB Curls- 30'sx8 40'sx8 45'sx8 50'sx7
DB Preacher Curls- 30'sx8 35'sx8 35'sx8
Standing Calve Raises- 100x20 150x20 180x20
Seated Calve Raises- 2px15 2p+25x15 3px15

Reflections- Threw in calves because I didn't get them in yesterday. Strength is going up on the cut so I'm happy.

Coke
06-23-2008, 06:09 AM
Doing super, really hard at work.

CrazyK
06-23-2008, 09:51 AM
Cocoa- Yes sir, I'm travelling to Europe in August and have to look good at the beach! :)

Hams/Abs/Calves

SLDL- 135x8 225x5 315x5 405x5
Hyper Extensions- x10 10x10 25x10
Ham Curls- 60x10 120x10 130x8 130x6
Leg Raises- x10 x12 x12
Ab Plank- :45 :30 :30
Seated Calve Raise- 2px15 3px15 3p+25x15 3p+25x15
Single Leg Calve Raise- bwx15 50x15 60x15

Reflections- Started the sets of 5 for the compounds this week. Not a bad start.

Sidior
06-23-2008, 01:22 PM
Oh 5x5 is fun... and hard lol. How much more weight do you want to lose before you go on your trip?

Coke
06-24-2008, 05:49 AM
Vacationing in Europe sounds great, where are you going?...stiff legged deads are looking strong man.

CrazyK
06-25-2008, 09:28 AM
Sidior- Yeah a lot better then 5x8. I'll get as low as I can get before I go, I'm hoping for t3h ab.

Cocoa- Germany, Libya, Egypt, Palestine(Israel). So not really Europe as a whole but around the Mediterrenean.

Back/Shoulders/Tri's

Chins- x15 x12 x10
Reverse Grip Pulldown- 130x8 150x8 180x8
HS Incline Rows- 1ppsx10 2ppsx10 2pps+25x10
Pulldowns- 130x8 140x8 150x8
Kneeling Arnold's- 40'sx8 60'sx8 80'sx7
DB Laterals- 25'sx10 30'sx10 35'sx10
Rear Laterals- 25'sx10 25'sx10 25'sx10
Dips SS w/Extensions- x15/60x12 x12/60x10 x10/60x10

Reflections- Chin strength is up, felt tired because it was early though. Not a bad day overall.

Coke
06-26-2008, 05:44 AM
That trip overseas is gonna be super, you deserve it bro.

CrazyK
06-28-2008, 02:49 PM
Cocoa- Thanks, I hope so.

Quads/Abs/Calves

ATF Squats- 135x8 225x5 315x5 365x5 425x5
Split Squats- bwx10 20'sx10 30'sx10
Leg Press- 3ppsx10 4ppsx10 5ppsx10
Incline Sit Ups- bwx12 bwx12 bw+5x10
Trunk Twist- 45x12 45x12 45x12
Standing Calve Raise- 110x20 140x20 160x20
Seated Calve Raise- 2px10 2p+25x10 3px10

Reflections- Squats felt weird on the lower back but still got heavy. Good pump through out.

CrazyK
06-29-2008, 04:43 PM
Back/Chest/Bi's

BB Rows- 135x8 225x8 275x5 315x5 335x5
HS Seated Row- 1ppsx8 2ppsx8 3ppsx8 3pps+25x8
One Arm DB Row- 60x8 80x8 90x8
Bench Press- 135x8 225x5 315x5 365x5
Incline DB Press- 80'sx8 100'sx8 120'sx7
ROM Push Ups- x10 x10 x6
Kneeling DB Curls- 30'sx8 40'sx8 45'sx8 50'sx6
Cable Curls- 60x12 80x12 100x12

Reflections- Good workout overall, lowerback felt a bit twinged so I did HS seated row instead of regular seated row.

Weight- 261

Coke
06-30-2008, 06:03 AM
**** is super in here, big lifts all around.

CrazyK
06-30-2008, 11:36 AM
Cocoa- I've been having some good days :)

Hams/Abs/Calves

SLDL- 135x8 225x5 315x5 365x5 425x5
Hyper Extensions- bwx8 bwx8 bwx8
Ham Curls- 60x10 90x10 110x8
Planks- 1:00 :45 :30
Leg Raises- x12 x12 x12
One Leg DB Calve Raise- bwx12 50x12 60x12
Seated Calve Raise- 2px15 3px15 3px15

Reflections- Early morning workout, SLDL got stronger and grip felt good(I never use straps).

Coke
07-01-2008, 05:56 AM
Impressed that you train raw with the grips and all man...the power boys get after me at times about it, lol.

CrazyK
07-02-2008, 09:18 AM
Cocoa- lol it's not really about power though for me. I do it to build the hands and forearms.

Back/Shoulders/Arms

Chins- x20 x12 x10
Reverse Grip Pull Downs- 130x8 150x8 180x8
HS Pulldowns- 1pps+25x8 1pps+35x8 2ppsx8
Kneeling Arnolds- 50'sx8 65'sx8 80'sx8
Kneeling Laterals- 25'sx10 30'sx10 35'sx10
DB Rear Raises- 25'sx12 25'sx12 25'sx10
Dips SSw/Extensions- x20/60x15 x15/60x12 x10/60x8
DB Preacher Curls- 30'sx10 30'sx10 30'sx6

Reflections- Not a bad workout, I need to get a belt so I can start adding weight to my chins.

Sidior
07-02-2008, 10:20 AM
x20 for you bw is very impressive

Starting to see the abs yet?

CrazyK
07-04-2008, 04:18 PM
Sidior- Yeah the chins have really come along, mix of losing weight and just getting stronger. T3h abs are definately coming out but there's still a strong layer of fat. I've lost 6'' off my waist since starting the diet so I think the next 6 weeks will reveal them.

Quads/Abs

ATF Squats- 135x8 225x5 315x5 385x5 445x5
DB Lunges- bwx8 25'sx8 40'sx8
Leg Press- 3ppsx10 4ppsx10 5ppsx12
Leg Raises SSw/Trunk twist- x12/45x20 x12/45x20 x12/45x20

Reflections- Almost lost the first rep of 445 but the next 4 were tough but smooth. Super setted the leg raises with the trunk twist to get through it fast because I had to go. Calve's will be delayed until tommorow because the gym I went to today didn't have a standing calve machine.

CrazyK
07-05-2008, 06:32 PM
Back/Chest/Bi's/Calves

BB Rows- 135x8 225x8 275x5 365x5
Seated Row- 200x8 250x8 290x8
HS Seated Row- 1ppsx10 2ppsx10 3ppsx10 3pps+25x8
Bench Press- 135x8 225x5 315x5 385x5
Feet Elevated Push Ups- x12 x12 x12
DB Flyes- 30'sx12 30'sx12 40'sx12
Kneeling DB Curls- 35'sx10 40'sx10 50'sx8
Cable Curls- 50x12 60x12 60x10
Standing Calve Raise- 100x20 150x20 200x20
Seated Calve Raise- 2px10 2px10 3px10

Reflections- Lots of volume today. Lost my first attempt at 365 for barbell rows because I didn't grip it right, had to reset. Bench Press going up as usual.

Coke
07-06-2008, 10:55 AM
Losing inches off the waist in a big way, props...good job on both workout days.

CrazyK
07-07-2008, 10:50 AM
Cocoa- Thanks for the props!

Hams/Abs/Calves

SLDL- 135x5 225x5 315x5 385x5 455x3*Grip failed, need chalk
45 Degree Hyper Extension- bwx8 bwx8 bwx8
Ham Curls- 90x10 110x10 120x10
Leg Raises- x12 x12 x12
Planks- 1:00 :45 :30
One Leg Calve Raise- bwx12 40x12 60x12
Seated Calve Raise- 2px12 3px12 3p+25x12

Reflections- Letting my grip slip on the SLDL pissed me off, but oh well it happens. I'm going to try to find a place that sells chalk so that won't happen again.

Coke
07-08-2008, 05:51 AM
Keeping a raw grip with 455lbs is trying any way you look at it...in a nice groove in here dude.

CrazyK
07-09-2008, 09:18 AM
Cocoa- It's tough but I just have to get stronger.

Back/Shoulders/Arms

Chins- x24 x12 x10
Reverse Grip Pull Downs- 130x10 150x10 180x10
Pull Downs- 120x10 140x10 150x10
Kneeling Arnolds- 60'sx8 70'sx8 90'sx8
Kneeling Laterals- 25'sx10 30'sx10 35'sx10
Rear Raises- 20'sx10 25'sx10 25'sx10
Dips SSw/Press Downs- x20/60x10 x15/80x10 x10/80x8
DB Preacher Curls- 30'sx10 30'sx10 30'sx10

Reflections- Can't find a place that sells belts to add weight with, so the chins and dips will remain high rep until I find one. Overall a good workout for 5am.

Coke
07-09-2008, 10:08 AM
Can't find a place that sells belts to add weight with, so the chins and dips will remain high rep until I find one.

Check this out:
http://www.dickssportinggoods.com/product/index.jsp?productId=2502817

early bird session is tight.

CrazyK
07-12-2008, 09:53 PM
Cocoa- Appreciate the link!

Back/Chest/Bi's

BB Rows- 135x8 225x8 275x5 315x5 365x4
Seated Row- 205x8 255x8 300x8
HS Seated Row- 2ppsx8 3ppsx8 3pp+25x8
Bench Press- 135x8 225x5 315x5 365x5 405x3
Feet Elevated Push Ups- x12 x12 x12
DB Flyes- 30'sx12 35'sx12 40'sx12
DB Curls- 30'sx8 40'sx8 50'sx8
Cable Curls- 50x12 70x12 100x12

Reflections- Grip got stronger as I didn't have to let down the BB rows at all but it still slipped on the 5th rep. Oh well. Didn't take quite enough time between 365-405 on the bench and only got 3 reps (no spotter so I didn't want to force a 4th).

CrazyK
07-13-2008, 04:14 PM
Quads/Abs/Calves

ATF Squat- 135x8 225x5 315x5 405x5 455x4
Bulgarian Split Squat- bwx10 20'sx10 30'sx10
Leg Press- 3ppsx12 4ppsx10 5ppsx10
Incline Sit Ups- bwx10 10x10 10x10
Trunk Twist- 45x12 45x12 45x12
Standing Calve Raise- 100x20 150x20 200x20
Seated Calve Raise- 2px10 3px10 3p+25x10

Reflections- 4th rep of 455 on squats was very tough, almost lost the rep. I think I could've gotten a 5th but did not want to risk it. Overall a good workout.

Coke
07-14-2008, 07:21 AM
Big time sets for both days man...bet you're vacation ready about now, lol.

CrazyK
07-14-2008, 12:45 PM
Cocoa- lol no not yet. Still have some refinement to do. Going to stop my weekly cheatmeal starting this week.

Back/Shoulders/Arms

Chins- x20 x10 x8
Pull Downs- 130x10 150x10 180x10
Reverse Grip Pull Downs- 130x10 140x10 160x10
Kneeling Arnolds- 50'sx10 60'sx10 70'sx10
Kneeling Laterals- 30'sx10 30'sx10 35'sx10
Rear Raises- 20'sx10 25'sx10 25'sx10
Dips SSw/Pressdowns- x20/60x12 x12/60x12 x6/60x12
DB Preacher Curls- 30'sx10 35'sx10 35'sx8

Reflections- Decent workout. Really stretched on each rep of the chins.

Sidior
07-14-2008, 01:43 PM
Strength seems to be increasing on everything as you lose weight, awesome! Any plans on pics once you are done?

Coke
07-15-2008, 05:32 AM
Those kneeling arnolds are always killer to see man.

Jorge Sanchez
07-15-2008, 05:40 AM
Awesome progress and weight loss. Where in are you going in Europe? I just got back yesterday after spending a month along the French and Italian Riviera and a few days in Paris.

CrazyK
07-16-2008, 10:02 AM
Sidior- Yeah it slowly is, which hopefully means I'm doing things right. I might do pics, we'll see.

Cocoa- They're tough but they work the shoulders like no other.

Jorge- Thanks! I'll be in Frankfurt and possibly Naples...Most of my trip is in the Middle East though.

Hams/Abs/Calves

SLDL- 135x5 225x5 315x5 385x5 425x5
Hyper Extensions- bwx8 bwx8 bwx8
Ham Curls- 80x10 90x10 110x8
Leg Raises- x12 x12 x12
Planks- 1:00 :45 :30
One Leg Calve Raise- bwx12 60x12 60x12
Seated Calve Raise- 2px15 3px15 3px15

Reflections- Grip is getting stronger as I felt in total control of the 425.

Jorge Sanchez
07-16-2008, 02:47 PM
Sounds like a fun trip. How long are you away for?

I'm glad to see the grip is coming along nicely. Those are some strong SLDLs.

CrazyK
07-18-2008, 10:05 AM
Jorge- 6 whole weeks, back 2 days before the term starts. I know I can still workout in Libya, but Palestine, Cairo, and Frankfurt I'm not sure of.

Back/Chest/Bi's

BB Rows- 135x8 225x5 275x5 315x5 365x5
Seated Row- 205x8 255x8 300x8
HS Seated Row- 2ppsx8 3ppsx8 3pps+25x8
Bench Press- 135x5 225x5 315x5 365x5 385x5
Incline DB Press- 80'sx10 90'sx8 100'sx8
ROM Push Ups- x10 x10 x10
Kneeling DB Curls- 30'sx8 40'sx8 50'sx8
Cable Curls- 60x10 80x10 100x10

Reflections- 4 hours of sleep and I could definately feel it. Just weak overall, but still hit all my numbers from previous weeks. Tonight I will sleep like a baby.

Jorge Sanchez
07-18-2008, 11:24 AM
How long are you in Frankfurt for? Do you know anyone there? I thought it was kind of a boring city, although I only spent a short time there.

I'm sure you'll be able to find someplace to get a workout in every once in a while, but you should just enjoy your trip. No use obsessing about finding a gym.

Very strong workout, by the way.

Coke
07-18-2008, 11:51 AM
Great efforts as usual CrazyK...looking forward to hearing what you've got to say about your trip and the pics.

fooz
07-18-2008, 03:26 PM
Holy ****, didn't know you were this strong bro. subscribed.

CrazyK
07-19-2008, 04:38 PM
Jorge- I'm only in Frankfurt for a few days. It's really just a layover spot but I figured while I was "out" I'd visit the #1 place to get laid (better then Amsterdam from all my friends reports :) ). And yes I won't obsess over gym time (hard not to to), I'll just ask around where ever I'm at and if it's convienent and I have the time I'll do it. Otherwise no sweat.

Cocoa- Thanks Cocoa! I've still got 4 weeks almost exactly till I depart though. So still have some time to lean out more.

Fooz- I started when I was your age. It's been a loooong road but you'll get there if you're at least semi-consistent.

Quads/Abs/Calves

ATF Squats- 135x8 225x5 315x5 405x5 455x4
DB Lunges- bwx10 30'sx10 45'sx10
Hack Squats- 1ppsx10 2ppsx10 3ppsx10
Incline Sit Ups- x10 x10 x8 (increased incline)
Trunk Twist- 45x10 45x10 45x10
Standing Calve Raises- 120x20 160x20 200x20
Seated Calve Raise- 2px10 3px10 3px10

Reflections- Well I'm not losing strength at all, which I guess is good when dieting. Lost 3 lbs. this week, a little fast for me but I'm going in to my final 4 weeks of dieting so it's crunch time. Still fat but certainly not nearly as bad as I was.

Jorge Sanchez
07-20-2008, 05:40 PM
Well good luck while you're in Frankfurt, then. Remember, I posted pics of my vacation so you'll have to return the favour. ;)

Nice workout and good work on the weight loss. Are the abs peeking through these days?

Coke
07-21-2008, 05:34 AM
Keeping strong is key bro, like the effort.

CrazyK
07-21-2008, 04:21 PM
Jorge- Oh I'll post pics. And yes they are but I'm still FAT haha. It's weird as I've lost a ton of fat on my upper abdomen but the love handles and lower abdomen are being stubborn. We'll see.

Cocoa- Yes it is. I've always found if I stay strong in a cut I don't lose muscle. Simple.

Back/Shoulders/Arms

Chins- x20 x12 x10
Reverse Grip Pull Downs- 135x10 150x10 180x10
Pull Downs- 150x10 150x10 150x10
Standing BB Military- 135x8 185x8 205x8
Kneeling DB Laterals- 25'sx10 30'sx10 35'sx10
Rear Laterals- 25'sx10 25'sx10 30'sx10
Dips SSw/Press Downs- x20/90x10 x12/90x10 x6/90x10
DB Preacher Curls- 30'sx10 35'sx10 35'sx10
Cable Curls- 100x10 100x10 100x10

Reflections- Decent workout.

Jorge Sanchez
07-21-2008, 04:55 PM
Decent workout? You strong like bull!! Those are some very impressive military presses.

The love handles are always the last to go for men. Just keep at it and you'll be ripped to shreds in no time.

CrazyK
07-23-2008, 09:52 AM
Jorge- That was the first time I've done them in months. Military presses definately bring out the mass. And the love handles SUCK! ha.

Hams/Back/Abs

SLDL- 135x8 225x5 315x5 365x5 425x5
Hyper Extension- bwx8 bwx8 bwx8
Ham Curls- 90x10 90x10 110x10
Leg Raises- x12 x12 x12
Planks- 1:00 :45 :30
One Leg Calve Raise- bwx12 70x12 70x12
Seated Calve Raise- 2px10 3px10 3p+25x10

Reflections- Kept the SLDL slightly lighter because of going to 3's next week. Didn't want to fry the lower back. Overall decent workout.

Coke
07-23-2008, 12:00 PM
Past couple of sessions are 'decent' for sure CrazyK, props not only on the numbers but the high reps as well.

Jorge Sanchez
07-23-2008, 12:18 PM
Damn you for saying 425x5 SLDLs are "lighter." Nice work.

CrazyK
07-25-2008, 02:06 PM
Cocoa- Thanks Coke! It's frustrating to not get stronger even in a cut but oh well.

Jorge- Ha thanks. It's all relative though. Sidior would call that a warmup :P

Back/Chest/Arms

BB Rows- 135x8 225x5 275x5 315x5 355x5
One Arm DB Row- 70x10 80x10 90x10
HS Seated Row- 2ppsx10 3ppsx10 3pps+25x10
Bench Press- 135x8 225x5 315x5 355x5 400x3
Incline DB Press- 80'sx10 90'sx10 100'sx10
DB Flyes- 35'sx10 40'sx10 45'sx8
Dips SSw/ Press Downs- x20/90x10 x15/90x10 x10/90x8
DB Preacher Curls- 35'sx10 40'sx10 45'sx10
Cable Curls- 90x10 90x10 90x8

Reflections- Good pump. Could have gotten a 4th or even 5th of the 400 bench press I think, but with no spotter I didn't want to take a chance of getting squashed.

Jorge Sanchez
07-25-2008, 05:09 PM
Incredible pressing strength, man. I think you owe us some pictures before you run off globe-trotting.

CrazyK
07-26-2008, 02:33 PM
Jorge- I'm planning on it. My waist has gone from 47.5'' to 39'' in the last 9 weeks or so. Right before I leave I'll post some.

Quads/Abs/Calves

ATF Squats- 135x8 225x5 315x5 405x5 455x3
Split Squats- bwx8 25'sx8 35'sx8
Hack Squat- 1ppsx10 2ppsx10 3ppsx10
Incline Sit Ups- bwx10 bwx10 bwx10
Trunk Twist- 45x12 45x12 45x12
Standing Calve Raise- 120x20 180x20 220x20
Seated Calve Raise- 2px10 3px10 3p+35x10

Reflections- Didn't go all out on the squats because my body just felt weird today. Tried a new fat burner and its making me feel light headed ha. Overall not a shabby day.

Jorge Sanchez
07-26-2008, 03:51 PM
Good call on the squats -- you've got to listen to your body. The last thing you want right now is an injury. Everything looks good, even if you didn't go all out.

Do you use DBs for your split squats?

Sidior
07-26-2008, 05:22 PM
Good call on the squats -- you've got to listen to your body. The last thing you want right now is an injury. Everything looks good, even if you didn't go all out.

Do you use DBs for your split squats?

:withstupi:

Progress is fantastic in here!

CrazyK
07-27-2008, 06:04 PM
Jorge- Yeah I use DB's. I like using DB's for everything just to work on grip and stability every chance I get.

Sidior- Thanks my man. Progress is something I still need a lot more of haha, but I'm getting there.

Shoulders/Arms

Standing BB Military- 135x8 185x8 225x5
Seated BB Military- 135x8 185x8 205x8
DB Laterals- 30'sx10 35'sx10 40'sx10
Rear Delt DB Row- 30'sx10 40'sx10 50'sx10
Standing Upright Row- 50x10 70x10 100x10
Kneeling DB Curls- 35'sx10 40'sx10 45'sx10
Cable Curls- 70x10 90x10 110x10
DB Hammer Curls- 35'sx10 40'sx10 45'sx10

Reflections- Going to a 6 day split the last 3 weeks. This doesn't bode well for me in strength gains but in the past gave me the most BB gains. T3h max pumpppppp.

Coke
07-28-2008, 05:31 AM
Good consecutive days of training man, on a roll - great news about the weight loss.

CrazyK
07-28-2008, 09:35 AM
Cocoa- Thanks for the props!

Back/Chest/Tri's

Chins- x22 x8 x6
Pull Downs- 130x10 150x10 180x10
HS Pull Downs- 1ppsx10 1pps+25x10 2ppsx10
Incline Bench Press- 135x10 185x10 225x10
Feet Elevated ROM Push Ups- x10 x8 x6
Incline Flyes- 30'sx10 35'sx10 35'sx10
Tricep Extensions- 60x10 80x10 100x10
One Arm Extensions- 40x12 40x12

Reflections- Overall a good workout, body is feeling the increased volume and frequency.

Kong
07-28-2008, 09:37 AM
Looking strong

Jorge Sanchez
07-28-2008, 10:04 AM
A 6-day split, eh? That's going to be killer, especially on a cut.

Keep up the good work. Solid sessions the past two days.

CrazyK
07-30-2008, 09:09 AM
Kong- I feel weak!

Jorge- It was so killer that I already decided NOT to do that lol. Did it for 3 days straight and already felt a lower back injury coming on. Decided it was just too much volume.

Hams/Abs/Calves

SLDL off 6'' Platform- 135x8 225x5 315x5 365x5
Hyper Extensions- bwx10 bwx10 bwx10
Ham Curls- 70x10 90x10 110x10
Leg Raises- x12 x12 x12
Planks- 1:00 :45 :30
Seated Calve Raise- 2px15 3px15 3p+25x10
One Leg Calve Raise- bwx12 45x12 65x12

Reflections- Did the extra stretch SLDL and really got my hammy's firing. Had a ton of teriyaki last night (safe diet food) with no rice. This resulted in explosive diarhea that I had to hold back all workout. Not fun on the SLDL or the ab stuff.

Jorge Sanchez
07-30-2008, 11:29 AM
I don't blame you on dropping the volume a bit. The last thing you want is an injury before your trip.

I just had a hilarious mental picture thinking about explosive diarhea and SLDL's. Way too push through and not make a mess. Solid workout.

CrazyK
08-01-2008, 09:39 AM
Jorge- Thanks and yes that sucked. I'm never going to that teriyaki place again.

Back/Chest

BB Rows- 135x8 225x5 315x5 365x3
Seated Row- 225x8 255x8 300x8
One Arm DB Row- 65x10 70x10 75x10
Bench Press- 135x8 225x3 315x3 365x3 385x3
Incline DB Press- 80'sx10 90'sx10 110'sx8
ROM Push Ups- x10 x10 x8
Tricep Extension- 60x10 80x10 90x10
One Arm Tri Ext- 40x12 50x12 60x12

Reflections- Grip almost failed on the 365 BB row set, but getting more sturdy then before. Explosive on the bench press's, and a very-very good pump through out.

Weight- 247! I haven't been below 250 since before I started my college fball career. Almost 40 lbs. lost since I started.

Waist- 38.5'' upon wakening. That's down from 48'' when I started.

JSully
08-01-2008, 10:02 AM
great progress.. your strength is awesome..

Coke
08-01-2008, 10:24 AM
Fine job with the rowing and benching dude.

Jorge Sanchez
08-01-2008, 12:11 PM
great progress.. your strength is awesome..

:withstupi:

Incredible weight loss!! You are going to be one ripped beast by the time you hit the beach.

fooz
08-01-2008, 03:42 PM
sick benching and rowing, and definately awesome progress man.

CrazyK
08-02-2008, 04:21 PM
LittleJake- Thanks man, I always try to keep up sufficient strength on a cut.

Cocoa- Appreciated! The bench is stalling but the rows are getting better.

Jorge- Haha I doubt ripped. Basically I had a huge keg for a gut that could fill up a block party before. Now it's a smaller keg just for a group of friends.

Fooz- Thanks my man, keep up to your goals as well!

Quads/Abs/Calves

ATF Squats- 135x8 225x3 315x3 405x3 465x3
DB Split Squats- bwx8 25'sx8 40'sx8
Hack Squats- 2ppsx10 3ppsx10 4ppsx10
Incline Situps- x10 x10 x8
Trunk Twist- 45x12 45x12 45x12
Standing Calve Raise- 120x20 140x20 180x20
One Leg Calves on Leg Press- 2px12 2px12 2px12

Reflections- Squats hit a new high. Great quad pump and the calves were burning. Overall a solid day.

Coke
08-02-2008, 06:56 PM
Squats hit a new high.

No kidding, 465 x 3 are super squats especially below parallel.

CrazyK
08-03-2008, 06:06 PM
Cocoa- It was a very tough set, but I was glad to see a PR in squats despite losing 40 lbs..

Shoulders/Bi's

BB Military Press- 135x10 155x10 175x8 185x8
Kneeling DB Laterals- 30'sx10 30'sx10 35'sx10
Rear Delt Raises- 25'sx10 30'sx10 30'sx10
Kneeling DB Curls- 30'sx10 40'sx10 50'sx10
Preacher Curls- 40'sx8 40'sx8 40'sx8
Hammer Curls- 40'sx8 40'sx8 40'sx8

Reflections- Kept the weight modest on military presses and focused on strict form. Last week I hyper extended my back doing 225 and it felt off all week. Overall a decent workout.

fooz
08-03-2008, 06:20 PM
Impressive squats, and shoulders/Bi's day brotha.

CrazyK
08-04-2008, 09:25 AM
Fooz- Thanks! Those were a few good days.

Back/Chest/Tri's

Chins- x20 x12 x8
Pulldowns- 135x10 150x10 180x10
HS High Pulldowns- 1ppsx10 1pps+25x10 2ppsx10
BB Incline Press- 135x10 185x10 225x10
ROM Push Ups- x10 x10 x10
DB Incline Flyes- 30'sx10 30'sx10 35'sx10
Dips- x20 x10 x8
Extensions- 40x10 60x10 80x10

Reflections- Solid day, nothing too special.

JSully
08-04-2008, 03:10 PM
awesome ATF squats..

you take it easy today? 35x10 for incline db flyes? that's a little low for you isn't it?

Jorge Sanchez
08-04-2008, 04:48 PM
Nice workout the past few days. Your strength continues to impress.

CrazyK
08-06-2008, 01:18 PM
LittleJake- It's not really light in the sense that I take almost no rest period and use perfect, slow, strict form. Really like to get the stretch out of it.

Jorge- Thanks even though it's not impressing me haha.

Hams/Abs/Calves

SLDL off 6'' Platform- 135x8 225x5 315x5 385x5
Hyper Extensions- bwx10 bwx10 bwx10
Ham Curls- 90x10 110x10 130x8
Leg Raises- x12 x12 x12
Planks- 1:00 :30 (Right side) :30 (Left side)
One Leg DB Calve Raise- bwx12 60x12 60x12
Seated Calve Raise- 2px15 3px12 3p+25x10

Reflections- SLDL off the 6'' platform really gave me a stretch, I will go for 405 on that next week. Abs felt good, calves got a small pump.

JSully
08-06-2008, 03:30 PM
no rest period and affect things alot.. good job on the slow strict form, I like to really hit a stretch, but I don't move the weights as slow as I should all the time..

how far down do you go on your SLDL's? I can't remember the last time the weights even touched the ground when I was doing them, lol. Then again, I'm not the most flexible in my hams either..

awesome planks.. when I was boxing they had us do planks everyday after our workout.. those kicked my ass, lol.. I do abs every other morning in my spare bedroom, I might have to incorporate..

Jorge Sanchez
08-06-2008, 04:39 PM
Way to nut up. 405 SLDLs off a platform is going to be sick.

Sidior
08-06-2008, 08:52 PM
Way to nut up. 405 SLDLs off a platform is going to be sick.

For realz.

When I grow up I want to SLDL like CrazyK.

fooz
08-06-2008, 09:26 PM
Nut Up Son.

CrazyK
08-07-2008, 09:42 PM
LittleJake- Thanks and my SLDL's are touch and go on everything. From the 6'' platform I almost touch the bar to my feet. Planks are an awesome way to strengthen your core, and I believe is more functional for daily life as your abs play more of a stability role then an active moving role in most activites.

Jorge- Ha thanks. I'm glad all the conventional DLing made my grip strong enough to hold 405 for that long easily :D

Sidior- lol I dunno why you'd want to lose probably 100 lbs. off of your SLDL.

Fooz- I'm trying :)

Shoulders/Bi's

Smith Seated Military Press- 135x10 155x10 185x10
Kneeling DB Laterals- 25'sx10 30'sx10 35'sx10
DB Rear Raises- 25'sx10 25'sx10 25'sx10
One Arm Cable Lateral- 40x8 40x8 40x8
BB Curls- 60x10 70x10 90x10
DB Preacher Curls- 40'sx10 40'sx10 40'sx6
DB Hammer Curls- 40'sx10 40'sx10 45'sx8

Reflections- Bi's are coming in really nice at the right time. Shoulders are doing ok. Overall a decent workout.

Coke
08-08-2008, 05:22 AM
Props on the stiffies and the shoulder/bicep movements as well dude.

Jorge Sanchez
08-08-2008, 07:57 AM
Your biceps must have been exploding through your shirt after that workout.

CrazyK
08-08-2008, 10:11 AM
Cocoa- Thanks coke! They were some good sets.

Jorge- A few months ago the only thing exploding through my shirt was my gut lol.

Back/Chest/Tri's

BB Rows- 135x8 225x8 275x8 315x8
Seated Row- 210x8 255x8 300x8
One Arm DB Row- 60x10 70x10 80x10
BB Bench Press- 135x8 225x3 315x3 365x3 405x3
Incline DB Press- 80'sx10 95'sx10 110'sx10
ROM Push Ups- x10 x10 x10
Tri Extension- 60x10 70x10 80x10
HS Seated Row- 2ppsx10 2pp+25x10 3ppsx10

Reflections- Upped the reps on BB Rows to give my CNS a little rest but still maximize mass gains. Almost lost the 3rd rep of 405 on bench because I didn't lower it to the right spot. Threw in HS seated rows at the end for kicks.

JSully
08-08-2008, 01:52 PM
awesome benching as always.. I'm jealous.. lol

Jorge Sanchez
08-08-2008, 05:10 PM
That's impressive wrestling 405 back after losing your groove. That's some raw strength right there.

CrazyK
08-09-2008, 06:33 PM
LittleJake-Ha no need to be jealous. You were up there too once.

Jorge- It did save a lot of embarrassment. I had no spotter so having to yell for help would've been bad.

Quads/Abs/Calves

ATF Squats- 135x8 225x3 315x3 405x3 475x2.5*last rep was not ATF
Split Squats- bwx8 25'sx8 40'sx8
Hack Squats- 2ppsx10 3ppsx10 4ppsx10
Incline Abs- bwx10 10x10 10x5
Trunk Twist- 45x12 45x12 45x12
Standing Calve Raise- 100x20 140x20 160x20 160x10
Seated Calve Raise- 2p+25x10 3p+25x10 3p+25x10

Reflections- Last rep of 475 ATF squats I lost my groove, and from experience knew just to push up at that point or I was going to get smashed. Everything else was decent.

fooz
08-09-2008, 08:24 PM
Great workout K. Squating looks real solid bro.

Sidior
08-10-2008, 01:13 AM
Even when you misgroove a press you hit 405x3.... just sick. Strong squatting as well bro.

I know you have mentioned this before, but how long until the cut is over?

Jorge Sanchez
08-10-2008, 07:59 AM
Very nice squatting.

Coke
08-10-2008, 06:39 PM
Solid leg workout guy.

CrazyK
08-10-2008, 06:59 PM
fooz- The squats were good except that damn last rep.

Sidior- Thanks my man. The cut is over when ever I feel like I'm as lean as I want to be. 8 pack would be nice. The trip will definately slow things, but when I get back it's full speed ahead.

Jorge- Ha it was ok, thanks!

Cocoa- It was a pain in the ass but I got it done.

Shoulders/Bi's

Military Press- 135x10 185x10 205x8
DB Laterals- 30'sx10 35'sx10 40'sx10
DB Wide Rows- 40'sx10 45'sx10 50'sx10
Upright Rows- 90x10 100x10 110x10
Kneeling DB Curls- 40'sx10 45'sx10 50'sx7
DB Shrugs- 110'sx10 115'sx10 120'sx10

Reflections- Solid day, strict form on the standing military's. Only did one exercise for bi's because they're feeling a little over trained.

fooz
08-10-2008, 07:15 PM
Great job bro. Some strong ass military presses.

Jorge Sanchez
08-10-2008, 07:59 PM
Great job bro. Some strong ass military presses.

:withstupi:

That's more than most people at my gym squat.

CrazyK
08-11-2008, 10:06 AM
fooz- Ha thanks. I thought they were ok.

Jorge- Mine too lol. I always think of that as my weakest lift, never practiced it much before now.

Back/Chest/Tri's

Chins- x25 x10 x8
Seal Pull Ups w/Rope- x8 x6 x6 *Great grip exercise
Pulldowns- 140x10 155x10 180x10
Incline Press- 135x10 185x10 225x10
Feet Elevated ROM Push Ups- x10 x10 x10
Incline DB Flyes- 30'sx10 35'sx10 40'sx10
Dips- x20 x20 x15
Overhead Extensions- 40x10 80x10 80x10

Reflections- The seal pullups I tried for the first time after seeing a guy in the gym doing them with some rope. Awesome grip exercise and really hit my back. New fav. Everything else went ok.

Jorge Sanchez
08-11-2008, 10:26 AM
25 pullups at your weight is incredible.

What are the seal pull-ups all about? Do you just trow a rope over a pull-up bar?

JSully
08-11-2008, 01:39 PM
sick chins man... I can get to about 12 with my bodyweight before dying out.. props..

Coke
08-12-2008, 06:04 AM
The seal pull up **** with ropes sounds super, nice job throughout.

Sidior
08-12-2008, 02:31 PM
25 chins is sick dude. Alright that is my new goal. 25 chins.

CrazyK
08-13-2008, 10:20 AM
Jorge- 25 reps is good but it's getting to be excessive, need a weight belt. Yeah I just throw a rope over a bar, grab on to each end, and do pull ups with palms facing eachother. Switch from slightly going right to slight going left.

LittleJake- Ha thanks my man. When I was a freshman in undergrad I couldn't even do 1, had to do them on the assitance machine. Practice-practice-practice and you'll get there.

Cocoa- It was an awesome form of a pull up. Funny that a random guy in the gym gave me the idea.

Sidior- Haha it's a very good goal. However I think i'd be even stronger now in the chins department if I had a weight belt and could do 8-12 reps while towing 25-45 lbs..

Hams/Abs/Calves

SLDL- 135x5 225x5 315x5 405x5 *easy
Hyper Extensions- x10 x10 x10
Ham Curls- 90x10 110x10 130x10
Leg Raises- x12 x12 x12
Planks- 1:00 :30 Right :30 Left
One Leg Calve Raise- bwx10 70x10 70x10
Seated Calve Raise- 2p+25x10 3px10 4px10

Reflections- Felt strong this morning. 405 wasn't hard at all, and my grip was fine through out. Calves felt strong at the end too. Overall a good workout.

Jorge Sanchez
08-13-2008, 11:26 AM
Yeah, once you get over 10 chinups I think it's a good idea to add weight. Although, I would be pretty stoked to be able to do 25. The most I can do is probably 10-12.

Nice workout. SLDLs are looking good.

JSully
08-13-2008, 01:36 PM
when I was 215lbs I could do 20 pullups without much issue.. lol.

crazy SLDLs man, I'm afraid to go past 315 ever since I pulled my hammy doing SLDLs.. but, I'm a pussy, so you get what you put in it, haha.

Coke
08-14-2008, 05:57 AM
Awesome SLDLs, looks like you breezed right through that effort.

Chubrock
08-14-2008, 12:47 PM
Damn Crazy. I didn't realize you were that ****in strong.

CrazyK
08-14-2008, 03:27 PM
Jorge- Hey 10-12 is better then where I started. Do em' up though, they're great for back development.

LittleJake- LOL me too actually. As a 215 lbs. freshman in highschool I could get about 12, thought I was badasssss.

Cocoa- Yeah I expected it to be tough going off a platform, but it wasn't that bad.

Chubrock- Thanks man. I get high and mighty on myself for a bit, then I peer in to some pl'er journals and get humbled quite quick :)

Shoulders/Bi's

Seated Smith Military- 135x10 185x10 205x8
Kneeling DB Laterals- 30'sx10 35'sx10 35'sx10
DB Rear Raises- 25'sx10 25'sx10 25'sx10
Kneeling DB Curls- 30'sx10 40'sx10 50'sx10
Cable Curls- 60x12 70x12 80x12
DB Preacher Curls- 30'sx10 30'sx10 30'sx8

Reflections- Short and sweet workout. Great pump, almost too good a little painful ha.

Jorge Sanchez
08-14-2008, 03:37 PM
Your pressing always leaves me in awe. I can't fathom lifting over 200lbs over my head 8 times, but I'm going to catch you (although you'll probably pressing 3pps by that time).

CrazyK
08-15-2008, 11:43 PM
Jorge- When you get up to where I'm at you won't even feel like its a big deal. I feel really weak in military's lol. My worst lift.

Back/Chest/Tri's

BB Rows- 135x10 225x10 315x10
One Arm DB Row- 60x8 80x8 105x8
HS Rows- 2pp+25x10 3ppsx10 3pps+25x10
BB Bench Press- 135x10 225x10 315x5 365x5
ROM Push Ups- x10 x10 x10
DB Flyes- 35'sx10 40'sx10 45'sx10
Tri Extensions- 40x10 60x10 100x10
Overhead Rope Extensions- 40x10 60x10 80x10

Reflections- Kept the reps relatively high this week, I'm feeling the 6 day a week program in my ligaments, but I'll only be hitting it 3-4x a week when travelling so it'll be a good break.

Sidior
08-15-2008, 11:50 PM
Another great workout. Its awesome you even plan to train while travelling.

Coke
08-16-2008, 06:36 PM
Way to do it dude, pumped up and ready for the trip.

CrazyK
08-16-2008, 07:21 PM
Sidior- Thanks man. I'm going to even try to go all out with the diet and all, I just enjoy training. Can't live without it.

Cocoa- T3h pump will only last for a while but need to make a good first impression to the family haha.

Quads/Abs/Calves

ATF Squat- 135x10 225x5 315x5 405x5
DB Lunges- bwx10 30'sx10 40'sx10
Hack Squats- 2ppsx10 3ppsx10 3pps+25x10
Incline Sit Ups- bwx10 10x8 10x6
Trunk Twist- 45x12 45x12 45x12
Standing Calve Raise- 140x20 160x20 200x20
Seated Calve Raise- 1px10 2px10 3px10

Reflections- Upped the reps a bit and squatted an easy 405x5. Felt the pump and overall had a good day.

CrazyK
08-17-2008, 05:06 PM
Shoulders/Bi's

Military Press- 135x10 185x8 205x8 215x8
DB Laterals- 30'sx10 35'sx10 40'sx10
DB Rear Rows- 35'sx10 45'sx10 55'sx10
Upright Rows- 60x10 80x10 110x10
BB Curls- 60x10 80x10 100x10
Hammer Curls- 40'sx8 40'sx8 40'sx8
DB Shrugs- 100'sx10 110'sx10 125'x10

Reflections- Solid workout. Got a kink in my neck though after the military's. Did them with strict form however.

Jorge Sanchez
08-17-2008, 08:12 PM
Solid couple of workouts, big guy!

Sidior
08-17-2008, 09:10 PM
You military more without the smith then with it, crazy ****!

Coke
08-18-2008, 05:29 AM
Great back-to-back workouts CrazyK.

CrazyK
08-19-2008, 01:03 AM
Jorge- They were some good ones! Thanks!

Sidior- Haha well I usually don't go all out on the smith but ya I noticed that too.

Cocoa- Appreciate my man!

Back/Chest/Tri's/Calves

Weighted Chins- bwx10 bw+25x10 bw+35x10 bw+35x8
Seal Pull Ups- x10 x8 x6
Lat Pull Down- 130x10 150x10 180x10
Incline BB Press- 135x10 185x10 225x10
Feet Elevated ROM Push Ups- x10 x10 x10
Incline DB Flyes- 30'sx10 35'sx10 35'sx10
Cable Extensions- 100x10 100x10 100x10
Seated Calve Raise- 1px10 2px10 3px10
Standing Calve Raise- 200x10 200x10 200x10

Reflections- Finally went to a gym with a weight belt, too bad it was on the last day I was here. Threw in calves for the hell of it since I'll be travelling tommorow.

THIS IS MY LAST POST FOR A WHILE. I'M LEAVING IN 12 HOURS TO GERMANY....

So here's some mid-cut pics. While I'm gone I plan to eat what I want but keep the portions reasonable. When I get back I'll kick it in to high gear and get the 8 pack. Now I'm just way leaner then before but still got a long way to go lol. So no shots with the beater until I finish the cut lol...Here it is....

Coke
08-19-2008, 05:56 AM
You sound like a guy who has extra weight but that's simply not the case. Those are good pics man, looking lean and well-defined as is - you just want that super ripped look, lol.

Reko
08-19-2008, 08:23 AM
what is that on your right arm in the bottom pic... is that your delt?

Jorge Sanchez
08-19-2008, 08:37 AM
Looking large and lean. Your hard work has definitely paid off.

Enjoy your trip!!

JSully
08-19-2008, 09:55 AM
mid-cut?

**** off

now I'm seriously depressed, lol..

CrazyK
09-29-2008, 09:02 AM
I'm back. If you didn't know I was away visiting Libya-Egypt-Israel-Palestine-Germany. It was quite the trip and I could write a book on the stories and experiences I had. Suprisingly I was able to find decent gym's whereever I went, and worked out at least somewhat during this time so I didn't totally go to crap. Here's some pics for everyone :) ...

http://i98.photobucket.com/albums/l245/sauldsl/PA010012.jpg
http://i98.photobucket.com/albums/l245/sauldsl/PA010018.jpg
http://i98.photobucket.com/albums/l245/sauldsl/AlQuds.jpg
http://i98.photobucket.com/albums/l245/sauldsl/P9200001.jpg
http://i98.photobucket.com/albums/l245/sauldsl/P9200008.jpg
http://i98.photobucket.com/albums/l245/sauldsl/P9200017.jpg
http://i98.photobucket.com/albums/l245/sauldsl/P9200024.jpg
http://i98.photobucket.com/albums/l245/sauldsl/Lib6.jpg
http://i98.photobucket.com/albums/l245/sauldsl/Egy1.jpg
http://i98.photobucket.com/albums/l245/sauldsl/Egy23.jpg
http://i98.photobucket.com/albums/l245/sauldsl/Lib14.jpg
http://i98.photobucket.com/albums/l245/sauldsl/Lib5.jpg
http://i98.photobucket.com/albums/l245/sauldsl/Egy22.jpg

I worked out last night and had access to equipment I didn't have overseas. So I kept it modest with the weight and kept to strict form to get back in my groove...

Hams/Abs/Calves

SLDL- 135x8 225x8 315x5 365x5
Hyper Extensions- bwx8 bwx8 bw+10x8
Ham Curls- 80x10 100x10 140x10
Leg Raises- x12 x12 x12
Planks- 1:00 :45 :30
Standing Calve Raise- 100x20 140x20 160x20
Seated Calve Raise- 1px15 2px15 3px15

Reflections- Good first workout back in my hometown gym. Overseas it was easy to find gyms but hard to get the right intensity and equipment.

Jorge Sanchez
09-29-2008, 09:39 AM
Looks like an awesome trip. I have that exact same Euro picture. What was your most interesting experience? And where was the best food?

You're looking large and ripped and, judging by your workout, you didn't lost much, if any, strength.

Coke
09-29-2008, 09:44 AM
Wow, like the vacation shots...glad to see you back.

Reko
09-29-2008, 11:01 AM
I'll admit im not much of a traveller, but if I could go one place, and only one place overseas, it would be Egypt. Just to see some of the pyramids, sphynx, etc.
I think it would just blow my mind.

Sidior
09-29-2008, 02:55 PM
Looks like you had a fantastic trip! Looking jacked in the pics as well.

fooz
09-29-2008, 05:18 PM
wow the trip musta rocked crazy. lookin big aswell, great pics.

CrazyK
10-01-2008, 01:54 AM
Jorge- Thanks for the words my man. The same Euro pic huh? Too bad you were there with your g/f cause you know what was just a few block away? ;) j/k Most interesting experience would have probably been in Palestine, at least eye opening that is. Lots of injustice there that doesn't get shown on US media outlets. Best food went to Libya...my God do they make feasts for dinners, but the best desserts were in Palestine. There Baklava and Kanifa was just amazing.

Cocoa- I tried to put up the best shots for you guys :) Glad to see your still around.

Reko- Egypt is definately an experience not to be missed. However it isn't as cool as you'd think, at least for me it was just a little too "touristy".

Sidior- Ha thanks. My body went through exponential decay as the trip went on, that close up pic was near the beggining of the trip.

Fooz- It was lifechanging. Completely altered my mentality and perception of the world. So yes it was good! :)

Back/Chest/Arms

BB Rows- 135x8 225x8 275x8 315x5
Seated Rows- 200x8 250x8 300x5
One Arm DB Rows- 70x8 90x8 110x8
Bench Press- 135x8 225x8 315x8 345x6
Incline DB Press- 70'sx8 90'sx8 105'sx8
Feet Elevated ROM Push Ups- x8 x8 x8
Kneeling DB Curls- 30'sx12 40'sx8 50'sx8
Cable Extensions- 70x10 90x10 100x10

Reflections- Need to swallow some of my own advice and lower the weight and work on form until I get back in shape.

Coke
10-01-2008, 06:38 AM
Completely altered my mentality and perception of the world.

That's a great way to put it concerning your journeys abroad...nice to know you didn't skip a beat too.

Jorge Sanchez
10-01-2008, 09:52 AM
Actually, I was in Frankfurt with a buddy of mine, not my GF, but I'm not sure what was nearby -- I was just passing through. I'm jealous hearing about your trip.

Workout looks good. Good idea on working on your form. You don't want to hurt yourself and the strength will come back quickly.

CrazyK
10-02-2008, 09:08 PM
Cocoa- For the most part I was able to find nice hardcore gyms. Women don't workout with men in public in the middle east. So it was all guys, a lot of free weights, and a whole lot of sweat.

Jorge- The red light district is about 3 blocks away, right next to the main train station lol. I'm a religious Muslim and in Ramadan at the time, so I don't peruse those areas...but the devil sure made it tempting haha.

Quads/Abs/Calves

ATF Squats- 135x8 225x8 315x8 365x8
DB Lunges- bwx10 25'sx10 30'sx10
Hack Squat- 1ppsx10 2ppsx10 3ppsx12
Incline Situps- bwx10 bwx10 bwx8
Trunk Twist- 45x10 45x10 45x10
Standing Calve Raise- 100x20 150x20 180x20
Seated Calve Raise- 1px10 2px10 3px10

Reflections- Kept all the weights modest until I get back in shape. Very sore tonight.