Krabs works the claws

[Mr_Krabs]

Thought I better start a journal since it seems that’s what all the cool kids are doing so here’s the intro. I’m currently running a pretty standard 5 day split (4 sets, 6-10 rep zone) as follows:

Monday: Chest (BB bench, Incline DB Flyes, Incline press, Decline press)

Tuesday: Back (Assisted pull ups, BB bent over row, WG pull down cable, DB one arm row)

Wednesday: Legs (BB squats, ham curls, leg extension, leg press)

Thursday: Shoulders and calves (Seated shoulder press DB/BB, Upright DB row, front raise, Side raise, rear fly, calf raises)

Friday: Arms (ezy-BB curls, hammer curls cable or DB, concentration curls, BW dips or CG bench, overhead extensions, DB kickbacks)

Saturday/Sunday: Rest (Although usually out mountain biking and with the snowboarding season on the way…)

I work out in the mornings (7am) and usually warm up with 10 mins on the stationary bike (with a couple of 60 sec sprints if I’m feeling silly).

Current stats:

173 cm tall

80.0 kg

17.6 % BF

[VampireChick]

And what are your goals?

[Mr_Krabs]

Thursday: Shoulders

This is one of my favourite days along with legs \:D/

Awsome sleep (I love ZMA)

10 mins on the bike to warm up (heaps of energy so kept a high pace) got the bike nice and sweaty (wiped it down after ofcourse :grin: )

Seated DB shoulder press: 15kgs x 10 (warm up), 20kgs x 7, 5F, 4F

Upright DB row: 15kgs x 8, 8, 8

Front raise: 10kg plate x 10, 10, 10 (light grip, really good burn)

Side raise: 15kgs x 8 + 2 "cheated ©", 12.5kgs x 9 + 1c, 10, 8 (should have stayed at 15kg instead of pussying out)

Rear delt fly: 6kgs x 10, 12, 10, 10 (really concentration on rear delt burn)

Calf raise machine: 215 x 10 normal width, 9 narrow, 9 wide

Had some time so slipped some abs in,

Crunch chair/machine: dropset down from 35kg, 5kg at a time 8 reps at each weight on the way

Hanging knee raise: 6 to finish off the burn!

Wicked intensity, but I dont think Ive ever had a shoulder day I havent enjoyed

Appetite was huge today, hunger = growth

Tomorrow: Get those wimpy arms growing

[Mr_Krabs]

Opps :shock: yeah my goals like most here: gain strength, size and shape, trying to stay leanish while doing it.

[Debszie]

Go Mr Krabs go!!!

[Mr_Krabs]

Friday: Arms

10 mins warm up on the bike (not feeling the energy of yesterday, but the morning cartoons took my mind off that, TVs on cardio equipment is the best idea ever! :nod: )

Ezy-BB curl: (Bar+10kg) x 12, (B+15kg) x 10, (B+20kg) x 6 ss with (B+15kg) x 5 close grip

Hammer curls (cable rope): 15kg x 12, 20kg x 9F, 21kg x 9, 9F

Concentration curls (per side, ps): 12.5kg x 6F, 10kg x 8F + 3 forced negatives, 8F + 3FN, 8F + 3FN

Dips (rack): BW x 11F, 8 (dropped too low and got stuck at the bottom on the 8th), 8F, 7F

Overhead DB extensions: One arm 10kg x 5ps (this wasn’t happening ) Two arm: 17.5kg x 10, 10, 8

DB kickbacks: 12.5kg x 10ps, 10ps

Arms felt good today, nice pump, intensity came up once I got into the weights. Still feeling good and hungry today GROW ARMS GROW!!!! :twisted:

[total_gym1000]

Hey mate, we are about the same stats (althought i'm a little lighter around 77kg). What gym do you go to? I could use a training partner :nod:

-Joe

[Mr_Krabs]

Hey Im at exodus, yeah Id be keen to give that a go if thats where you are?

[total_gym1000]

Hey Im at exodus, yeah Id be keen to give that a go if thats where you are?

Nar mate i'm at les mills

Good luck with your training though, will be following your journal with interest to make sure i'm keeping up :grin:

btw, can't wait till the mountain opens up next weekend! \:D/ 8)

-Joe

[Mr_Krabs]

Dam, oh well if you ever decide to come to the darkside... :twisted:

Yeah cant wait for the season to start, if it even comes close to how mint last winter was Ill be stoked! :grin:

[total_gym1000]

Just a thought mate, if you need a ride up to the mount in a couple weeks, probably the 26th then just flick us a PM. I'll be taking my hilux truck so there will most likely be room for one more will be leaving Friday night, have two full days of boarding then back to wellies Sunday night! (sorry for going off track of journal lol)

-Joe

[Mr_Krabs]

Cheers man will let you know, if not can always do with more people to ride with up there, more the merrier and all that

[Mr_Krabs]

Sat/Sun were rest days

Monday: Back (Thought Id mix it up a little, chest on tues)

PT session, Quick 3 min rower warm up

Assisted pull up: (Assisted up by PT then slow negatives) 4 sets 8 reps (lats were screaming by the end of this)

Bent over BB row: 50kg x 12, 60kg x 10, 10, 10

Lat pull down WG: 40kg x 10, 45kg x 8, 8, 8

Deadlifts: 50kg x 12, 60kg x 10, 10, 8

One arm DB row: 20kg x 10ps, 10, 10, 10

Was good to have my back day looked at by the trainer to tidy up a bit of technique, haven’t really done deads before, felt good, nice strong power movement, 60kg was pretty easy have probably got at least 80kg in me. Can’t wait till my deadlift technique is sussed so I can start really pushing the weights up on it (love the compound lifts).

Also had my body fat redone, came out at about 18% on the electronic machine and I was like screw that Im not that high so we ran my skin fold measurements through the calculation and came out at 12.8% so I officially hate the machine. If I had to estimate my BF based on photos of others I would probably say around 13-14% (flat stomach, outline of abs but no individual abs showing).

Can already feel my back beginning to complain so

GROW BACK GROW!!! :twisted:

Tomorrow: Chest

[poos_n_wees]

I'm a Patrick fan myself LOL.

Nice work with the deads. Once you get the technique sussed, those numbers will fly up in no time 8)

[rose]

Meow. Pull-ups and deads FTW

[Mr_Krabs]

I just wish I could do un-assisted pull ups, seems to be something you either find easy or you dont

[rose]

I just wish I could do un-assisted pull ups

Keep at them. You will get there.

A good training technique I used was to do one single at every opportunity. It might sound dumb but over time it helps.

If you have the means, set something up at home. Whenever you walk past it, do a pull up. Even if it's only a partial. The equivalent of doing partial squats/box squats to get past a sticking point I suppose.

You could also try removing your shoes (less weight at the bottom, helps you feel lighter, heh). Serious. :shifty:

[Mr_Krabs]

Sounds like good advice cheers Ill give it a go

I agree I think its technique for sure

[startinfromscratch]

i found doing pullups with palms facing eachother (use a closegrip row handle slung over a pullup bar). these use a bit more bi than a standard palms-away pullup, but use less bi than a palms-toward pullup. IMO a good way to get lat strength up. try them, suprising the difference the neutral grip makes...

[Mr_Krabs]

We have a range of handles on the assisted pull up and Ive tried those ones yeah much more comfortable but just felt like I was cheating too much :naughty: , could be worth it if it eventually helps my standard grip pulls :wink:

[Mr_Krabs]

Tuesday: Chest (I think I might keep this new order of days for a while)

Warm up: 10mins on bike (legs were hating me, went for a 2hr ride last night)

BB bench: Bar x 20 warm up (good slow stretch), 60kg x 10, 70kg x 5, 3, had to play it safe without a spotter so dropped down for last set 60kg x 8

DB Incline press: 17.5kgs x 10, 20kgs x 9F, 22.5kgs x 6F, 4F

DB Incline Fly: 12.5kgs x 8, 15kgs x 7F, 5F (chest almost dead by now so kept it to 3 sets)

Pec Dec: 54kg x 10, 8, 7 (nice and slow trying to use only chest)

Cable cross: All slow with muscle crab style pauses 12.5kg per side x 8, 7 getting all shaky so dropped to 10kg per side to finish them off with a set of 10

Yesterdays back workout was probably the best in terms of back isolation I have ever had, my lats are so sore and they’re still all pumped, I feel like one of those lil flying squirrel thingys.

Deadlifts yesterday left my hips with a little sore last night but not a prob today so Im sure they will become my new favourite lift very soon.

Chest day is always a game of concentration for me making sure I keep my shoulders out of all the movements otherwise they just take over. Years of holding handle bars has made my shoulders dominate all upper body movements but being conscious of it and concentrating on form lately has really helped me isolate my chest, really loving fly movements at the moment for this reason.

Oooo gunna be sore tomorrow

GROW CHEST GROW!!! :twisted:

[rose]

I feel like one of those lil flying squirrel thingys.

Heh, cute Or scary? :shock:

http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/

"Assisted Pull-up Machines & Lat Pulldowns. Stay away from both. If you want to get stronger at Pull-ups & Chin-ups, do Pull-ups & Chin-ups. The strength you build on machines doesn’t convert to Pull-ups & Chin-ups."

Someone is bound to come along and say that's a crock of shit but I agree with it because I tested the theory and well it worked for me.

http://stronglifts.com/how-to-increase-your-strength-on-the-pullup/

Just trying to be encouraging so please don't take offense :shifty:

[Mr_Krabs]

Theres some good reading in those links cheers

[Mr_Krabs]

Wednesday: Legs

Quick warm up, 3mins on the bike just to get the blood pumping

Squats: Bar x 20, 60kg x 10, 90kg x 5, 95kg x 3, 100kg x 3, 80kg x 5

Lying leg curl: 40kg x 10, 10, 10, 8F

Leg extension: 80kg x 9F (too hard), 70kg x 10 (too easy), 75kg x 8F, 8F (just like goldilocks: just right)

Leg press: 120kg x 10, 160kg x 10, 6F getting tired so one final burn out set at lower weight: 120kg x 20

After watching a few of those “Squat Rx” youtube vids soaringswine posted up yesterday it inspired me to play with my hand grip. Tried the thumbless grip (almost open grip) and it didn’t help with weight but it made the weight I was pushing a heap more comfortable for my wrists/elbows/shoulders .

Was a bit of an ego squat session today, just felt like seeing where I could get to in weight. Once Id nailed the 3 x 100 going to parallel with strict form I dropped down to 80kg for some slow A2G reps. During the leg press I was starting to get weak so dropped her down for one light set to fail and boy did that burn I thought my head was going to explode pushing the last 2 reps up.

Mmmm jelly legs…

[Mr_Krabs]

Friday: Shoulders (had a rest day yesterday)

Warm up: 10 mins on the bike

BB seated mill press: Bar x 15, 40kg x 10, 50kg x 6F, 5F, 45kg x 5F

Triple super set (Front raiseDB Lat raiseDB rear fly):

Front: 10kg plate x 10, 10, 10, 10

Lat: 15kg x 10, 8+2, 6+4, 12.5kg x 9F

Rear: 6kg x 10, 10, 8F, 8F

Calves: 215 x 12 normal stance, 10 wide stance, 10 close stance

Ab chair machine: Dropset from 35kg x 8 reps at each 5kg drop

Well todays shoulder workout was a little different to usual, it started when the DB area was too crowded so I went for the BB shoulder press over DB (prefer the feel of DB way more). After the first change I was thinking I might as well make the rest of the workout interesting so after seeing a bit of talk on here about delt super sets front with side and side with back, I wanted to see if I could do a monster complete delt workout. Surprisingly it worked really well, was super intense gnarling my way through it but by the end of each triple set my whole delt area was screaming. The pump was crazy, Im used to seeing the delt blow up a little but this is the first time I got the whole “ball” shape going on. Also exhausting the other delts before the rears I found it heaps easier to really isolate them on the flys.