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CrazyK
04-10-2006, 04:15 PM
I like the support for journals in this forum, and I'm coming off of a huge layoff, so I figured I'd give one a shot. I'll be following a 2 day split for a total of 6 workouts a week. I go Heavy-Light-Medium and split the days in to Clean/Bench, and Squat. I'll be following a standard 15 week periodization program, 4 week conditioning base, 4 weeks of strength base, 4 week power phase, and 2 weeks at the highest intensity levels, 1 max out week, than back to conditioning. This has given me the best strength/size gains in my experience. I'm also looking to cut out some unwanted fat.

Starting Stats:

Height: 6'2''
Weight: 280
BF%: 20
Short Term Goals: Gain signifigant strength back from the lay off and shed some unwanted bodyfat.
Long Term Goals: Ultimately I'd like to reach elite level in powerlifting while still being able to see my abs lol.
Extra Activities not posted in the journal: Martial Arts(BJJ, JKD), Football

Stumprrp
04-10-2006, 04:54 PM
good luck man! what are your personal records?

CrazyK
04-10-2006, 06:13 PM
good luck man! what are your personal records?
bench 405x2, squat 500x1(sucks), clean 275x1(sucks) really strong upper body but I need to really focus on my lower body strength and power and get it to be relatively strong compared to my bench.

CrazyK
04-10-2006, 06:19 PM
Heavy Bench/Medium Clean

*Will not be doing medium clean until I have a heavy clean day on wednesday*


BB Bench Press- 135x8 225x8 275x8 315x8 325x8
DB Incline Press- 70'sx8 80'sx8 90'sx8 100'sx8
Assisted Pull-up- +130x8 +110x8 +90x5 1/2 (WHOA MY PULL IS PUSSY)
DB Bent Over Row- 60'sx8 70'sx8 75'sx8
One Arm Tricep Extension- 60x12 70x12 80x12
DB Kneeling Curl- 35'sx8 40'sx8 40'sx8


Reflections- Push strength is ok but my pull is seriously pussy, I have my work cut out for me.

Stumprrp
04-10-2006, 06:24 PM
a 500 squat is far from bad myfriend, lol, sick bench session.

CrazyK
04-14-2006, 03:04 PM
Stump- Thanks brother, but I just think it is weak in comparison to my bench strength. I like the idea of relative balance, and right no I'm not even close haha

DE Squat/DL

Speed Box Squat- 10x2@225
DB SLDL- 55'sx8 65'sx8 75'sx8 85'sx8
DB Lunges(each leg) - BWx8 30'sx8 35'sx8 40'sx8
Incline Sit Ups- BWx10 +5x8 +10x8 +10x5
DB Trunk Twist(each side) - 50x8 55x8 60x8 65x8
Single Leg Calf Raise(each leg) - 60x8 60x8 60x8 75x5

Reflections- Out of shape!

CrazyK
04-15-2006, 03:22 PM
Heavy Upper Body

DB Bench Press- 90'sx8 100'sx8 110'sx8 120'sx5
DB Tricep Extension- 35'sx8 40'sx8 45'sx7
Assisted Pull Up- +110x8 +90x8 +80x5
DB Bent Over Row- 60'sx8 65'sx8 70'sx8
DB Kneeling Side Laterals- 30'sx8 30'sx8 30'sx8
DB Kneeling Curls- 35'sx8 40'sx8 45'sx8

Reflections- Good workout. I did everything with good form and incorporated techniques that made every exercise as functional as possible. I did this by activating my core in every exercise. For example, putting my feet in the air and keeping my knees toghether and my feet apart while doing the exercise. This made my core balance the movement, made my abs hold my legs, stretched out my hips, and had my calves stretching also. Good way to work out for sports.

CrazyK
04-17-2006, 08:03 PM
Heavy Squat/DL

Sumo Deadlift- 135x5 225x5 315x3 365x2 385x3 405x3
DB Lunges(each leg) - 35'sx8 40'sx8 45'sx8
Hyper Extension- BWx8 25x5 25x5
Leg Lifts- x12 x12 x12 x12 (increasing angle)
DB Side Bends(each side) - 60x8 70x8 80x8

Reflections- Grip failed before I did on the sumo's so I need to get some straps for next week. It was my first time doing sumo's, so they were a bit awkward but I liked them :) Wussed out at the end and didn't do calves, I'll add them in to my upper body routine on Wednesday to make up for it.

fixationdarknes
04-17-2006, 08:15 PM
You're right that your upper body does seem a bit strong compared to your lower body, but by all means your squats are not weak, my friend. ;)

You put up some very nice numbers. And I know how it is your grip failing first on deadlifts. But I don't think you're at the point where you need to be considering straps just yet. I'll never use straps, because that just eliminates your grip training from deadlifts. And back when I was deadlifting, I can honestly say that probably my best grip training came from deadlifts (and pullups). Just keep pulling with no straps and your grip will keep getting stronger.

Meat_Head
04-18-2006, 10:23 PM
Nice workouts! You're a hoss! Just get that pulling and leg strength in balance and you'll be set!

CrazyK
04-26-2006, 01:06 AM
Fix- Thanks for the props on squats, but I still consider myself weakkk hehe. I might not do straps just yet, maybe give it another few weeks before I decide to strap them on, but if I do I'll include some time in my workouts exclusively to work my grip.

Meat- Thanks bro, balancing myself out is the goal.

Upper Body

Wishbone DB Press- 90'sx8 100'sx8 110'sx8 125'sx8
Medicine Ball Pushups- x10 x10 x8
Assisted Pull ups- +110x8 +90x8 +70x6
DB Bent Over Row- 70'sx8 80'sx8 90'sx8
DB Lying Tri Extensions- 35'sx8 40'sx8 45'sx8
DB Curls- 35'sx8 40'sx8 45'sx8

Reflections- Everythings getting a little better, pretty good workout.

CrazyK
04-26-2006, 06:53 PM
DE Squat/Lower Body

Speed Box Squat- 10x2@245
DB SLDL- 70'sx8 80'sx8 90'sx8 100'sx8
DB Step Ups(each leg) - BWx8 30'sx8 35'sx8
Incline Sit Ups- BWx8 +5x8 +10x8
Trunk Twist- 45x20 45x20 45x20 45x20
One Leg Calf Raise(each leg) - 45x12 45x12 45x10 35x8 35xBurnout

Reflections- Felt slow at the beggining of the speed squats, but had some good speed after a few sets, but I started losing my balance on the last few sets. Everything else went pretty well, but nothing spectacular.

CrazyK
05-01-2006, 04:36 PM
Heavy Chest/Back

Bench Press- 135x8 225x8 275x8 315x8 335x7
Incline DB Press- 70'sx8 80'sx8 90'sx6
DB Push Ups- x10 x10 x8
Assisted Pull Up- +100x8 +80x8 +60x5
One Arm DB Row- 70x8 80x8 90x8
Lat Pull Down(Close) - 150x8 160x8 170x8
DB Flyes- 30'sx8 35x8 40'sx8

Reflections- Solid workout. Did a really fast tempo on most exercise, so weight was sacrificed, but I feel I need to improve my strength/power conditioning some before next season.

Coke
05-02-2006, 04:02 AM
Strength appears ace throughout, especially the benching.

CrazyK
05-03-2006, 01:41 AM
Cocoa- Thanks for the kind words brother, but there's always room for improvement.


Shoulders/Arms

DB Kneeling Military- 50'sx8 60'sx8 70'sx8 80'sx8
DB Upright Rows- 70'sx8 80'sx8 90'sx8
DB Bent Over Rear Delt Raises- 30'sx8 30'sx8 30'sx8 35'sx8
DB Kneeling Curls- 35'sx8 40'sx8 45'sx8 50'sx4
DB Hammer Curls- 40'sx8 45'sx8 50'sx7
DB Lieing Tricep Extensions- 35'sx8 40'sx8 45'sx8


Reflections- Solid workout, lots of dumbell work for teh fun3onal strength. Went a little light on everything though because of yesterdays workout.

Coke
05-03-2006, 05:40 AM
That is some damn good training...does the 'kneeling' mean a slight bending of knee when performing the work?

CrazyK
05-03-2006, 06:07 PM
Cocoa- Thanks brother. The kneeling means that I'm on my knees while I do the movement. This way I can't cheat with out falling over backwards(no calve support for balance) but at the same time makes my core support the movement being done.


Squat/DL

Olympic High Bar ATF Squat- 135x8 225x8 315x8 335x8
SLDL- 135x8 185x8 225x8 275x8
Leg Raises- x12 x12 x12 x12
DB Side Bends- 60x8 70x8 80x8
One Leg Calve Raise- 65x10 80x10 90x8

Reflections- ATF squats are extremely difficult after you haven't done them in quite a long time. I don't think I have in about 2 years and it showed. Parallel I can do much more weight, but I feel like I'm getting a lot of out ATF's so I'll keep doing them. Other than that it was a pretty good workout but I was tired most of it.

Coke
05-04-2006, 05:25 AM
Super session man...you are truly hardcore for getting down on your knees and performing such heavy db work.

KevinStarke
05-04-2006, 07:07 AM
Jeeze man for not having done them in 2 years those are some sick ATF squats, high bar too ouch.

CrazyK
05-04-2006, 09:33 PM
Cocoa- It's not that hardcore hehe, not until I'm hitting the 125's for reps, than I'll be cocky.

Kevenstarke- Yeah I was happy to get what I got but compared to what I used to ATF I'm a supreme pussy now. lol.


Light Chest/Back

L DB Bench Press- 80'sx8 80'sx8 80'sx8
Feet Elevated Push Up- x10 x10 x10
L DB Flyes- 30'sx8 30'sx8 30'sx8
Assisted Pull Up- +100x8 +80x8 +70x8
DB Bent Over Row- 60'sx8 60'sx8 60'sx8
Assisted Chin Up- +110x8 +110x8 +110x8


Reflections- Solid light workout, ended up ranning out of gas though at the end. Not a good sign on a light day, may need to up the carbs on this cutting diet I'm on. Other than that the workout served its purpose.

CrazyK
05-08-2006, 08:31 PM
ME Squat/DL

Low Box Squat- 135x5 225x5 315x3 365x3 405x3 455x3
Hyper Extensions- x8 x8 x8 x8
Incline Sit Ups- x8 5x8 10x8
Trunk Twist- 55x16 65x16 65x16

Reflections- Kept the volume low but the intensity high. I am starting olympic lifting this week at a weightlifting club so I will be doing lower volume workouts. Great squat session for me though, felt really explosive.

Coke
05-09-2006, 05:15 AM
Awesome stuff CrazyK...triples with 455 on low box squats is ace, nice core work as well.

CrazyK
05-09-2006, 07:37 PM
Cocoa- Thanks brother, I'm looking to get it above 500 soon.

Heavy Chest/Back

Bench Press- 135x8 225x8 315x5 365x5 385x4
Feet Elevated DB Push Up- x8 x8 x8 x8
Wishbone DB Flyes- 30'sx8 35'sx8 40'sx8
Assisted Pull Up's- +100x8 +70x8 +50x8
DB Bent Over Row- 60'sx5 70'sx5 90'sx5
Lat Pull Down(Close) - 140x8 175x8 200x8

Reflections- Felt really strong today, haven't repped that much on bench in a long time and haven't only used 50 lbs. of help for 8 reps ever. Good workout.

KevinStarke
05-09-2006, 07:39 PM
Damn awesome last few sessions you have great strength.

Coke
05-10-2006, 05:27 AM
Powerful chest work man, 4pps+ are pretty much a cinch for you now on the flat bench - ;)

CrazyK
05-16-2006, 06:02 PM
Kevin- Appreciate it man, but it never seems enough!

Cocoa- 4pps was such an acclompishment when I got there, but now I feel like it's no big deal.

Heavy Chest/Back

Bench Press- 135x8 225x8 315x5 365x5 405x3
Feet Elevated DB Push Up- x8 x8 x8 x8
DB Flyes Legs Extended- 35'sx8 35'sx8 40'sx8
Assisted Pull Up- +100x8 +70x8 +50x5
DB Bent Over Row- 70'sx8 80'sx8 100'sx8
Lat Pull Down(Close) - 130x8 160x8 190x8

Reflections- Improving all around except for my pull ups seem to be stalling, I'll try to focus on them more to get them coming along.

Coke
05-17-2006, 05:17 AM
Doing some exceptional bench presses man, it's gonna be interesting to see where you'll plateau later on.

CrazyK
05-17-2006, 08:52 PM
Cocoa- Well I hope that plateau never comes hehe, but it's like death, you think it will never come and one day it hits you like a heap of bricks :)

Shoulders/Arms

Kneeling DB Laterals- 30'sx8 35'sx8 40'sx8 45'sx8
DB Rear Laterals- 30'sx8 35'sx8 40'sx8 (sloppy at end)
Kneeling DB Curls- 35'sx8 40'sx8 45'sx8 50'sx8
DB Hammer Curls- 40'sx8 45'sx8 50'sx8
Lieing Legs Extended DB Tricep Extension- 35'sx8 40'sx8 45's8 50'sx8
One Arm Cable Extensions- 80x12 90x12

Reflections- Solid workout despite it being *easy*. Not too many compound lifts I wasn't very tired, I'll lower the cals today because of that.

Coke
05-18-2006, 05:05 AM
Great mindset for the iron game...I still can't get over the kneeling $hit you're doing in here, ace workout.

CrazyK
05-18-2006, 08:10 PM
Cocoa- You're too kind brother, I love the kneeling stuff for sport application

Heavy Lower Body

High Bar ATF Squats- 135x8 225x8 315x5 365x5 385x5
DB SLDL- 70'sx8 75'sx8 80'sx8 100'sx8
Incline Weighted Sit ups- x8 5x8 10x8 5x6+2
Trunk Twist- 45x20 45x20 45x20 45x20
One Leg Calve Raise- 45x8 55x8 65x8 75x8

Reflections- I was absolutely tanked after the squats, I felt dizzy and confused lol. Was hitting great depth though. Was distracted though by these guys who were putting 1200 lbs. on the leg press, only to have a 2'' range of motion and be spotted on every rep by the two partners not lifting. Grunts and screams abound to be heard too.

HeavyBomber
05-18-2006, 08:26 PM
bench 405x2, squat 500x1(sucks), clean 275x1(sucks) really strong upper body but I need to really focus on my lower body strength and power and get it to be relatively strong compared to my bench.

Clean 275 (sucks) ?????????

That's a good clean. I'll be checking in regularly. Looks like you're a good lifter.

Coke
05-19-2006, 06:09 AM
Good sense of humor bro, but it happens - what are they trying to prove up in there??..you took care of business!!

CrazyK
05-19-2006, 04:48 PM
HeavyBomber- I mean yeah, in comparison to my other lifts it does lol
Cocoa- You gotta just take everything and laugh at it :)

Light Chest/Back

Wishbone DB Bench Press- 100'sx8 100'sx8 100'sx8
Med Ball Push Ups- x8 x8 x8
DB Pull Over- 60x8 65x8 70x8
Assisted Chin Up- +100x8 +90x8 +90x8
Lat Pull Down- 160x8 170x8 180x8

Reflections- Nice light little workout to keep the blood flowing. :)

Coke
05-20-2006, 07:24 AM
Very nice stuff, going through the motions to stay on track, lol...them medicine ball pushups are different.

CrazyK
05-22-2006, 06:43 PM
Cocoa- Yeah the med ball pushups really make my stablizers work, especially considering I'm exploding as hard as I can off the bottom


DE Squat/DL

Speed Box Squat- 10x2@245
Good mornings- 135x8 225x8 275x8
Hyper Extensions 45 degree- BWx8 25x8 25x8
Leg Lifts- x12 x12 x12 x12
DB Side Bends- 70x8 75x8 90x8

Reflections- Ok workout, lower back got so pumped it turned painful and slowed my workout but other than that it was nice.

Coke
05-23-2006, 05:32 AM
Great job there dude, most guys cannot even attempt them heavy duty side bends or good mornings.

CrazyK
05-23-2006, 05:53 PM
Cocoa- Yeah I agree. Trainees should attempt these lifts though because they help so many things.

Chest/Back

Bench Press- 135x8 225x8 315x5 365x3 405x3
Feet Elevated DB Push Ups- x12 x8 x8
DB Flyes- 30'sx8 30'sx8 30'sx8
Assisted Pull Ups- +100x8 +80x8 +60x8
DB Bent Over Row- 70'sx8 75'sx8 80'sx8
Lat Pull Down(Close) - 150x8 170x8 180x8

Reflections- Definately need to up the reps in the benching, starting to feel brittle in the elbows which could mean injury. Felt tired the whole day, but still got in a decent one.

HeavyBomber
05-23-2006, 06:01 PM
Your bench is awesome.

Coke
05-24-2006, 05:16 AM
Super flat benching CrazyK, I'll take triples with 4pps any day I can get it, lol.

CrazyK
05-25-2006, 09:48 PM
HB- Thanks brother, but I glanced at your profile and you're doing quite a bit better :)

Cocoa- lol yeah, but those triples are killing me, I need to up the reps next week.

Shoulders/Arms

Kneeling DB Lateral Raises- 30'sx8 35'sx8 40'sx8 45'sx8
DB Rear Raises- 30'sx8 30'sx8 30'sx8
Kneeling DB Bicep Curl- 30'sx8 40'sx8 45'sx8 50'sx8 55'sx5
DB Hammer Curls- 40'sx8 45'sx8 50'sx8 55'sx8
DB Tricep Extensions- 30'sx8 40'sx8 50'sx8
Dips- x12 x12

Reflections- Nice little workout, got teh bic3p pump!

CrazyK
05-26-2006, 07:35 PM
Lower Body

ATF High Bar Squats- 135x8 225x5 315x5 365x5 405x5
SLDL- 135x8 225x8 315x8
Leg Lifts- x12 x12 x12 x12
Incline Leg Lifts- x12

Reflections- Squats went up in weight today. Definately getting my old strength back in the exercise pretty quickly. Lower back started to hurt though, especially after the DL's so I cut the workout a little short.

Coke
05-27-2006, 06:53 PM
Great back-to-back efforts dude!!

CrazyK
05-30-2006, 07:00 PM
Cocoa- Yeah I liked my squats, my deads could have been a lot higher though lol. My lower back got so pumped I could barely walk.

Chest/Back

Bench Press- 135x8 225x8 315x8 365x5 385x5
Feet Elevated Push Up- x8 x8 x8
DB Flyes- 35'sx8 35'sx8 35'sx8
Assisted Pull Up- +100x8 +80x8 +80x8
DB Bent Over Rows- 60'sx8 80'sx5 90'sx5 100'sx5
Lat Pull Down(Close) - 140x8 140x8 150x8

Reflections- BAD tendon pain in my elbows during bench pressing, which means injuries are abound, so no more barbells for a little. Other than that a solid workout.

**Mondays Workout**

DE Squat/DL

Speed Box Squat- 10x2@245
45 Degree Hyper Extension- bwx8 25x8 25x8 25x8
Incline Sit ups- bwx8 5x8 5x8 5x6+2
Trunk Twist- 45x16 55x16 65x16

Coke
05-31-2006, 05:54 AM
Exceptional flat benching with 385lbs for reps - :thumbup: ...that was my peak but I plan to blast through that soon.

Anthony
05-31-2006, 06:04 AM
Crazy ass strength!!

CrazyK
06-03-2006, 10:10 PM
Cocoa- Thanks brother, but those benches are taking their toll. My bicep tendons felt really stressed out for I'm going to be cutting it back a bit.

Anthony- I'd trade my strength for your bodyfat, I'm a fatass now lol. But thanks for the kind words.


Shoulders/Arms

Kneeling DB Military Press- 70'sx8 80'sx8 90'sx8
DB Rear Raises- 30'sx8 35'sx8 40'sx8
Kneeling DB Curls- 35'sx8 40'sx8 45'sx8 50'sx8
DB Hammer Curls- 40'sx8 45'sx8 45'sx8 50'sx8
Lieing DB Tricep Extensions- 35'sx8 45'sx8
One Arm Cable Extensions- 40x12 50x12 (each arm)

Reflections- Solid workout, Military pressed a lot more than usual. Other than that, just another day at the office :)

Coke
06-04-2006, 07:46 AM
Just another fine day at the office for sure, lol...stuff really always looks awesome over this way CrazyK.

CrazyK
06-05-2006, 09:43 PM
Cocoa- lol, well I feel the plateau coming on so I've got to try some new things.


Lower Body/Abs

ATF Squat- 135x5 225x5 315x5 405x3(kept it low rep, felt strain)
DB Lunges- bwx8 30'sx8 35'sx8 40'sx8
DB SLDL- 70'sx8 90'sx8 100'sx8 110'sx8
Incline Situps- x8 5x8 5x8
Trunk Twist- 45x20 45x20 45x20 45x20

Reflections- Felt tired on the squats from yesterdays plyo/sprint workout. Decided to cut the reps a little short with 405 because I felt some strain in my lower back. Everything else went good as planned though :)

Coke
06-06-2006, 06:20 AM
Changing things up instinctively is a sign of great experience in this game, good deal bro...very nice leg and ab work.

Gordo
06-06-2006, 05:05 PM
Nice workouts, great strength. Looks like things are coming back quickly for you. Good luck with the sessions, bro.

CrazyK
06-10-2006, 05:56 PM
Cocoa- Yeah it comes with "iron maturity" but I still have lots to learn! ;)

Gordo- Thanks for the inspiration brother.


Shoulders/Arms

Kneeling DB Laterals- 30'sx8 35'sx8 40'sx8 45'sx8
DB Rear Raises- 30'sx8 35'sx8 40'sx8
Kneeling DB Curls- 30'sx8 40'sx8 45'sx8 50'sx8
DB Hammer Curls- 40'sx8 45'sx8 50'sx8 55'sx8
Lieing DB Tricep Extensions(Legs Extended) - 35'sx8 40'sx8 55'sx8
One Arm Cable Extensions- 40x12 60x12

Reflections- Got distracted by people I hadn't seen in a long time randomally through out the workout, was kind of weird. Overall it was ok though.

CrazyK
06-11-2006, 04:15 AM
Chest/Back

DB Bench Press- 90'sx8 100'sx8 110'sx8 125'sx8
Feet Elevated Push Ups- x8 x8 x8
DB Flyes- 35'sx8 40'sx8 45'sx8
Assisted Pull Ups- +100x8 +80x8 +70x8
DB Bent Over Row- 70'sx8 80'sx8 90'sx8
Assisted Chin Ups- +120x8 +120x6 +140x7

Reflections- Started out good, but my pulls felt weak today. Really crashed towards the end, but what a hell of a pump I got :)

Coke
06-12-2006, 10:20 AM
I'd be pumped too, repping with 125lb db's on the flat bench - both workouts were super dude!!

CrazyK
06-12-2006, 04:32 PM
Cocoa- Yeah it was a great pump. Too bad my gym only has up to 125's or I'd go higher.

DE Lower Body

Speed Box Squat- 10x2@265
Hang Clean Pulls(Speed) - 3x5@135
High Step Ups(each leg) - bwx8 20'sx8 25'sx8
Lieing Leg Raises- x12 x12 x12
DB Side Bends(each side) - 70x8 80x8 90x8
Single Leg Calve Raises(each leg) - 45x8 60x8 75x8 90x7

Reflections- Great workout despite being very sleepy. The other day I was timing 40's with my trainer and I ran a 5.1@300 lbs. Pretty nice :)

Coke
06-13-2006, 05:15 AM
I'm hearing you on the db tip bro, at least our place goes up to 160's - where I used to go only went to 100's.

I still have yet to try me some high step ups, bet they are probably better than lunges.

CrazyK
06-14-2006, 03:05 AM
Cocoa- Yeah the high step ups are for sure a kink in the work out, definately adds a lot more ROM to the movement.


Chest/Back

Bench Press- 135x8 225x8 315x8 365x8
Med Ball Push Ups- x8 x8 x8
Cable Flyes- 120x10 120x10 120x10
Medium Grip Pull Ups- x8 x8 x6
One Arm DB Row(each side) - 70x8 80x8 90x8
Assisted Wide Grip Pull Ups- +100x8 +100x8 +100x6

Reflections- Solid workout, nothing spectacular though. 365x8 felt pretty easy on bench, and my back was definately down by my last sets of pull ups.

Coke
06-14-2006, 07:18 AM
I struggled the other day flat benching doubles with 365lbs, here you are doing reps of 8 with'em - :thumbup:

CrazyK
06-14-2006, 08:54 PM
Cocoa- Well lol, pound for pound that's a lot better than me. You'd probably do them for 20's if you got up to 300 lbs. :)

Shoulders/Arms

Kneeling DB Military Press- 70'sx8 80'sx8 95'sx8
DB Rear Raises- 30'sx8 35'sx8 40'sx8
Kneeling DB Curls- 40'sx8 45'sx8 50'sx8
DB Hammer Curls- 40'sx8 45'sx8 50'sx10
Lieing DB Tricep Extensions- 40'sx8 40'sx8 40'sx8
One Arm Cable Extensions- 30x12 40x12

Reflections- PR'd in the military presses today, kept the arm work light for recovery purposes. Overall a good day.

Coke
06-16-2006, 07:01 AM
Your kneeling db shoulder presses with 95's are awesome CrazyK.

CrazyK
06-19-2006, 09:50 PM
Cocoa- Thanks brother, it's a hard movement for me, but it's definately paying off :)


Heavy Lower Body

ATF Squats- 135x8 225x8 315x5 365x5 405x5
DB Lunges(each leg) - bwx8 30'sx8 35'sx8 40'sx8
Back Extension- x8
One Leg Calves Raises(each leg) - 45x8 60x8 75x8 90x8 105x8
Incline Sit Ups- bwx8 +5x8 +10x7
Trunk Twist- 45x20 45x20 45x20 45x20

Reflections- Felt kind of weak in the core today. Probably from helping my parents move all weekend. Oh well, overall a solid day at the office ;)

Coke
06-20-2006, 06:10 AM
What a great son you are CrazyK, helping the folks move and all on Father's day weekend...fine lower body day.

CrazyK
06-21-2006, 07:38 PM
Cocoa- LOL thanks man, I've given them enough hell in my time I figure I owe them some hehe.

DE Bench Press

Speed Bench Press- 8x3@225
DB Skull Crushers- 40'sx8 45'sx8 50'sx8
Assisted Pull Ups- +100x8 +80x8 +70x8
DB Bent Over Row- 75'sx8 85'sx8 95'sx8
Kneeling DB Laterals- 30'sx8 30'sx8 30'sx8
Kneeling DB Curls- 30'sx8 40'sx8 50'sx8

Reflections- First day doing a dynamic effort for bench in a long time. I figure that since I'm starting a cutting phase here that I don't need the same volume I did as before, and instead am going to opt for efficiency for a while. Not going to be building mass, but still should be getting stronger through nervous system response :)

Coke
06-22-2006, 07:23 AM
... I've given them enough hell in my time I figure I owe them some hehe.

I would not doubt that you had and still may be doing just that, lol - :D ...dynamic effort looks sweet.

CrazyK
06-27-2006, 04:34 PM
Cocoa- lol yea thanks bro ;)

Chest/Back

Wishbone DB Bench Press- 80'sx8 100'sx8 110'sx8 125'sx8
Feet Elevated Pushups- x8 x8 x8
DB Flyes- 40'sx8 40'sx8 40'sx8
Assisted Pull Ups- +100x8 +80x8 +70x8
One Arm DB Row(each arm) - 80x8 90x8 100x8
Lat Pull Down(reverse grip) - 140x8 160x8 170x8

Reflections- Pretty good workout, I got sick last week and wasn't able to hit the gym so I definately felt myself working out the kinks. But it was good overall :)

Coke
06-28-2006, 05:30 AM
Bet you have a good physique but your chest stands out, at least pertaining to what you can do...great wishbones.

CrazyK
06-29-2006, 03:23 PM
Cocoa- lol yeah I bet I have a great physique too, to bad it's hidden under all this fat :burger:

Legs/Lower Back/Abs

ATF Squats- 135x8 225x8 315x8 365x8 385x8
DB Lunges(each leg) - bwx8 30'sx8 35'sx8 40'sx8
DB SLDL- 65'sx8 75'sx8 85'sx8 100'sx8
Incline Sit Ups- bwx8 +5x8 +10x8
Trunk Twist(each side) - 45x10 45x10 45x10 45x10
One Leg Calf Raise(each leg) - 65x8 80x8 95x8 120x8

Reflections- Pretty solid workout for not doing ATF's in a week or two. Definately was a high rep workout, but I feel my legs growing already ;)


PS- I was distracted as all hell this work, I sware I've never seen so many fine girls at my gym at once, it was AMAZING :hump:

Coke
07-01-2006, 05:54 AM
The whole session was super, especially the atf squats since you skipped them as of late...solid $hit all around bro.

CrazyK
07-03-2006, 05:23 PM
Cocoa- Yeah it was a pretty good day, I was GASSED though at the end lol.

Shoulders/Arms

Kneeling DB Laterals- 30'sx8 35'sx8 40'sx8 45'sx8
DB Rear Raise- 25'sx8 30'sx8 35'sx8 40'sx8
Kneeling DB Curls- 35'sx8 40'sx8 45'sx8 50'sx8
DB Hammer Curls- 40'sx8 45'sx8 50'sx8 55'sx8
Lieing DB Skull Crushers- 45'sx8 50'sx8 55'sx8
One Arm Cable Extensions(each arm) - 50x8 60x12

Reflections- Pretty easy workout, not too hard but got a lot of stuff done.

CrazyK
07-04-2006, 05:49 AM
Legs/Lower Back/Abs

Speed Box Squat- 10x2@245
Good Mornings- 135x8 225x8 275x8
DB Step Ups(each leg) - bwx8 30'sx8 30'sx8
Leg Lifts- x12 x12 x12 x12
DB Side Bends(each side) - 65x8 75x8 85x8
One Leg Calve Raise(each leg) - 90x8 105x8 120x8

Reflections- Felt kind of slow on the box squats. Also rushed through a lot of the workout. Wasn't my best efforts but I'll refocus for tommorow.

Coke
07-04-2006, 09:20 AM
Time well spent with them 2 efforts bro, nice numbers as usual.

CrazyK
07-15-2006, 08:12 PM
Cocoa- Yeah they were ok, but I was lazy lol.

Chest/Back

Bench Press- 135x8 225x8 315x8 335x8 365x8
Feet Elevated Push Ups- x8 x8 x8
DB Flyes- 30'sx8 35'sx8 40'sx8
Seated Row- 200x8 250x8 290x8
Seal Grip Pull Ups- x6 x5 x4
Assisted Pull Ups- +150x8 +130x8 +130x8

Reflections- I have been doing some flexibility and recovery work for 2 weeks after I strained my hammy sprinting, pretty good first day back.

Coke
07-16-2006, 05:58 AM
Glad to know you''ve been active this past week+...first day back was excellent imo, great bench presses as always!!

CrazyK
07-18-2006, 07:09 PM
Cocoa- hehe thanks for the kind words as always. I was suprised I didn't lose any strength.

Easing back in to things with this strained hammy...

Legs/Lowerback/Abs

Squats(Light) - 135x8 225x8 315x8 365x5
DB SLDL- 70'sx8 80'sx8 90'sx8 100'sx8
DB Lunges(each leg) - bwx8 30'sx8 35'sx8 45'sx8
Incline Sit ups- bwx8 +5x8 +10x6
Trunk Twist(each side) - 45x10 45x10 45x10 45x10

Reflections- Decent first leg workout back. I was taking it pretty light the whole time because of the strained hammy, but it was a solid day.

Coke
07-19-2006, 05:36 AM
Solid effort no doubt especially after having to work around the ham situation...great way to get moving on legs again.

CrazyK
08-21-2006, 04:25 PM
Haven't posted this in a while because I tore cartilage in my right hip, but now I'm back and ready to get at it again....even though I suck now :cry:

CrazyK
08-21-2006, 04:30 PM
Haven't posted this in a while because I tore cartilage in my right hip, but now I'm back and ready to get at it again....even though I suck now :cry:

Heavy Lower Body

Squats- 135x8 225x8 315x8 345x8
Hyper Extensions- bwx10 bwx10 5x10 10x10
Incline Sit Ups- bwx8 bwx8 +5x8 +10x8
Trunk Twist- 25x20 35x20 45x20 45x20
Seated Calf Press- 100x15 150x15 200x15 300x15

Reflections- The squats and hyper extensions killed me. I could barely walk around after those, but my hip felt pretty good and I was achieving good depth. I forgot what it felt like to be TRUELY out of shape and today it showed. Overall a good start though for a conditioning base.

Coke
08-22-2006, 06:45 AM
This is excellent to see you working out again after the injury...muscle memory will probably be your best friend now.

CrazyK
08-25-2006, 12:46 AM
Cocoa-lol hopefully it will be. Especially for my pathetic squats :(

Heavy Bench/Light Back

Bench Press- 135x8 225x8 315x8 335x8 355x8
Incline DB Press- 80'sx8 85'sx8 90'sx8 95'sx8
Bent Over DB Row- 60x8 60x8 60x8 60x8 60x8
Pull Ups- +145x8 +145x8 +145x8 +145x8
Kneeling DB Lateral Raises- 30x8 30x8 30x8 30x8

Reflections- Overall a solid workout. Getting back in to the groove of things. :)

Coke
08-25-2006, 06:11 AM
Fine flat bench and incline numbers, already back on track imo bro.

CrazyK
08-27-2006, 12:56 AM
Heavy Row/Light Bench

Bent Over DB Row- 60'sx8 70'sx8 80'sx8 90'sx8 100'sx8
Assisted Pull Ups- +145x8 +130x8 +115x8 +100x8 (New Machine)
Seated Row- 200x8 250x8 300x8
Bench Press- 135x8 225x8 275x8 275x8
Kneeling DB Curls- 30'sx8 40'sx8 45'sx8 50'sx8

Reflections- Overall an ok workout, got a lot weight up on the rows but I sacrificed a little form for those.