Krabs works the claws

[rose]

The pull up/chin up quest is continuing to progress nicely

He is happy :pray: Advance 3 squares to Community Chest...

Everyone Must Donate 10% of His Holdings to You in Cash.

PBs today... bench my current weight... deadlifts are creeping... good progression

Good shit sir.

[Mr_Krabs]

Update:

Got my cardio for the week in at lunch time with a 90 min ride up in the sweet sweet single track of the wainui hills, now Im well and truly spent! :grin:

No doubt Ill regret that ride tomorrow during my squats :?

[Mr_Krabs]

Wednesday: Legs

Warm up: 10mins bike (low pace 100-105rpm, tour de france on the box)

Power racks were busy so I warmed up with a set of leg press while they finished

Leg press:

100kg x 15

Squats:

40kg x 15 (low and slow)

80kg x 5

100kg x 3 + 1 partial (just above parallel on that last rep, didn’t want to get stuck in the hole)

105kg x 3 (clean reps just below parallel) PB 8)

60kg x 5 (paused A2G for 3 sec then powered up)

Bar x 20 (low and slow)

Lying leg curl:

32kg x 10,10,10

One leg press:

Sled x 10 per side

+20kg x 10ps, 10ps

Finish off high rep leg press:

20kg x 50!!!! :oops:

Well legs felt fresh this morn, quite surprising after yesterdays ride. Squats were feeling good so went for the PB at 105kg and they were cleaner than the reps at 100kg so Im stoked with that PB, should have no probs with 110kg next week. Didn’t want to repeat the sore hammies of last week so took it easy on these today with light slow and controlled lying curls for a nice burn but not a struggle. One leg press is a good finisher really smashing quads and glutes. The high rep finisher almost killed me I thought I was going to pass out at about rep 38 but managed to zone out and push through to 50 before I had to call it a set.

Appetite is ridiculous now, feels like I cant shovel food in fast enough so lets hope for a nice overall growth from this one. :twisted:

[jono]

nice work on the pbs :clap:

get that food in :twisted: :grin:

[Mr_Krabs]

Thursday: Shoulders and Arms

Warm up: 5 mins on the bike (110 rpm tour de france)

DB Mill press: Seated on a flat bench (no back support)

12.5kg x 10, 10

15kg x 10

Smith machine shoulder press:

(SM+30kg) x 8

(SM+20kg) x 8, 8, 5 (last set were Bradford presses)

Lateral DB raises: Seated, slight lean forward

10kg x 10, 10, 10

Rear delt fly:

6kg x 10 incline bench, 10 seated bent over

6kg x 8 per side (one arm standing bent over fly)

Incline hammer curl:

8kg x 10

9kg x 10,8

Skull crushers:

(Ezy bar + 15kg) x 8

17.5kg x 16, 10

BB curls (high) super setted with skulls:

(Ezy bar + 15kg) x 10, 10, 10

Chin ups to waste the bis completely:

BW x 3,2

Only negative: Front delts were still fried from my chest workout on Tuesday so they pretty much just came along for the ride today.

Was a good workout, I like to mix up my shoulder workouts lately lowering the weights looking for better isolations of the shoulders, so todays new experiences were: Smith machine shoulder press, Bradford press, forward lean seated laterals and one arm rear delt flys.

The Bradford press was some of the most intense burn I have ever felt in my delts, the constant overhead tension is ridiculous!. I have officially found my new favourite way to isolate my rear delts in the one arm rear fly, doing one arm at a time really lets you go real slow and concentrate on using the rear delt only. Also played with the angles a little on the seated lat raises, the slight forward lean made me hit more middle delt reducing the assistance from the front.

Legs are nice and sore today which is the feeling of satisfaction in my books :grin: Just hope they recover before this weekend: MORE SNOW :grin:

[Mr_Krabs]

Monday: Shoulders (session with PT)

Warm up: 10mins bike

Seated DB shoulder press:

12.5kg x 12

15kg x 10

20kg x 10,6,5

Upright BB row:

20kg x 12

25kg x 10,10

30kg x 10

Front raise BB (lying face down on incline bench):

10kg x 10,10,10

Side raises:

10kg x 10 (super slow)

12.5kg x 10,10+6,10+6 (last 2 sets were dropsets with 6kg seated)

Something new, name ????:

Press up position with hands close feet wide, a dumbbell in each hand (4kg) had to raise the dumbbell to overhead (perpendicular to ground) and back down one side at a time. Now these things were an all over killer smacking medial and rear delt as well as the core and legs through static contraction.

Was good today to have the PT check my form on shoulder day and make a few fine tuning modifications.

The mountain had perfect weather in the weekend which was both a blessing and curse, every man and his dog was up there but overall very good weekend. :nod:

[VampireChick]

The mountain had perfect weather in the weekend which was both a blessing and curse, every man and his dog was up there but overall very good weekend. :nod:

You stole my line :wink:

[Mr_Krabs]

Well they were :pfft:

Ummm... how bout "Every Tom, Dick and Harry"? :-s

[VampireChick]

It'll do :roll:

[Mr_Krabs]

Didn’t get to workout yesterday morn so had to do an after work sesh: Bad idea man the gym is a gross cesspool of human filth 430pm-whenever I don’t know how people do it, made me really appreciate the morning crowd. Anyways:

Wednesday: Chest and Back

Am: 10mins bike

Pm: 5mins bike warm up

Bench press:

40kg x 12

70kg x 5

75kg x 1 (not a goer for reps today)

70kg x 3

45kg x 10

Pull ups:BW x 3.5, 4, 3

Chin ups:

BW x 3.5, 3, 3

Incline DB press:

15kg x 10

20kg x 10, 8, 8

Seated cable row:

40kg x 10

47kg x 10

57kg x 10

67kg x 8

Cable cross/fly (per side):

12.5kg x 10

10kg x 10

7.5kg x 10

I don’t like evening workouts just can’t get it going after a day at work. I swear the sweat humidity level was verging on raining.

I havent done seated row for months but the deads and BB row areas were busy. I forgot how good the cable row feels all up and down the back

[Mr_Krabs]

Thursday: Legs

Mmmm back to good old quiet mornings

Warm up: 10mins bike

Squats:

Bar x 20

60kg x 10

80kg x 5

100kg x 3

110kg x 2 PB :grin:

60kg x 5 (bottom paused)

Front squats:

Bar x 10

40kg x 10

Lying leg curl:

39kg x 10

46kg x 10

53kg x 9F

Standing calf press (Narrow stance):

215 x 12 + 8 pulsed, 10 + 10 pulsed, 10 + 10 pulsed

One legged leg press:

(20kg x 10ps) x 2

Leg press:

20kg x 30

Feeling good on the squats this month 110kg didn’t feel that heavy on the way up but didn’t want to push it so left it at 2 reps for now, 120kg is well in my sites in the next few weeks I think.

Gave front squats a go since there’s been a bit of talk over them in others journals lately and well they just felt weird, I think my body kept getting confused as to what it was supposed to be doing since it had just been doing back squats for 6 sets. Am I still supposed to be powering off the bottom with my posterior chain or does the power come from the quads?

Also loving the one legged leg press as a finisher at the mo cos you can direct the pain where you need it to finish off different parts of your legs depending on foot placement.

[poos_n_wees]

Damn, that was a brutal workout! Nice work with the squats 8)

Gave front squats a go since there’s been a bit of talk over them in others journals lately and well they just felt weird, I think my body kept getting confused as to what it was supposed to be doing since it had just been doing back squats for 6 sets. Am I still supposed to be powering off the bottom with my posterior chain or does the power come from the quads?

Doing these, I feel like I'm powering off the bottom through ma ass and quads. It may feel weird 'cos you're doing them straight after back squats? If you try to duplicate that back squatting motion in the front squats, it'll cause you to lose the bar forward.

Just remember to shove your knees out and keep your elbows and chest up.. and "sit between the knees" as opposed to "sitting back" and you'll be sweet !

[jono]

nice squats 8)

keep going with the fronts.. once you get in the groove you can really blast your legs.

[Mr_Krabs]

Cheers guys, Im a cyclist so my legs are out of proportion to the rest of me strength-wise :pfft:

yeah will definately give these a blast every week, good to have the variation in there

[Mr_Krabs]

No snow this weekend, well unless spontaneity dictates that I do a day trip to the pow…

Friday: Beach muscles

Warm up: 10mins bike (med intensity, agony after yesterdays leg sesh )

BB curl:

(Ezy B+10) x 10

(Ezy B+15) x 10

(Ezy B+20) x 8, 6

Incline hammers: (working on form)

7kg x 10, 8

8kg x 8

10kg x 7

High cable curl:

18kg x 10

21kg x 10, 8

Tri push down (reverse grip):

21kg x 15

24.5kg x 10, 6 (+ 4 normal grip to finish ‘em)

Attempted a set of bench dips but tris were way too pumped and felt like they might cramp so flagged them.

Chin ups to rest the tris:

BW x 3, 3 (starting to feel like the 3-4 barrier is more of a psychological one rather than strength so I gota get my head in the game with these)

Overhead DB extensions:

17.5kg x 8, 7, 6

Arms officially dead! :grin:

[Mr_Krabs]

Monday: Chest and Back

Warm up: 10mins on the bike

Pull ups:

BW x 4, 4, 2

Chin ups:

BW x 4, 3

Negative pull ups:

BW x 4, 3

Bench press: (2 x 15 press ups to warm up)

60kg x 5, 7, 7

Deadlifts:

60kg x 10

80kg x 5

100kg x 3

105kg x 2 PB :grin:

Incline Flys:

12.5kg x 8

15kg x 8, 8

Inverted rows:

BW x 8, 6, 5

Strange work out today really lacked a bit of intensity and was feeling super weak on the bench. Did a pretty hard arms day on Friday so I think my tris aren’t recovered fully from that yet so pressing was really weak.

Im really loving deadlifts at the moment though and they improved my mood alot. Just felt really powerful and knocked out the PB of 105kg with really clean form, 110kg next week here we come! Seem to be chasing my squat weights rather than the other way around at the moment but that’s understandable cos Ive only been doing deads for a couple of months and Ive had a good 6 months to build the squats up to where they are.

[jono]

nice dead PB.. good clean lifts make you feel bullet proof eh :grin:

[Mr_Krabs]

nice dead PB.. good clean lifts make you feel bullet proof eh :grin:

Haha yeah had to stop myself jumping up and beating on my chest like a gorilla!

Im surprised how much stronger this effect is with deads compared to squats, I guess its more primal picking something heavy up off the ground...

Gota be good for the test levels \:D/

[Mr_Krabs]

Tuesday: Legs

Warm up: 5 mins bike followed by 3 x 20sec squat stretch

Squats:

Bar x 30

60kg x 10

90kg x 5

105kg x 3

115kg x F  got halfway up and it just froze 

Bar x 8 (10 second fluid reps)

Front squats: Crossed arms this time heaps nicer on the wrists

40kg x 10

60kg x 8

Lying leg curl:

39kg x 10

41.5kg x 10, 10

One legged leg press:

(20kg x 10per leg) x 2 (feeling super weak)

“Leg hangy twisty aby thingy” x 10

Yesterdays max effort on deads came back to haunt me today during my squats. Feeling strong I jumped from 105 to 115kg… and well the legs said no :evil: . That’s the first time Ive had the confidence and need to use the safety rails and boy was I glad they were there to take that bar off me (although they could have done with being one notch higher). In some ways I feel good that I took it to complete failure because I usually try and stay in my safety zone and was nice to step outside of it for once but on the other hand missing a lift is missing a lift.

Fronts are feeling a lot more natural this week, I decided to go with the arms crossed “grip” instead of the “clean” grip I used last time.

Next week Im going to work on getting my reps higher on the 100kg + squats and then maybe in 2 weeks go for the 115kg again. :grin:

[jono]

i find arms crossed more natural too.

At least you know what its like to be pinned now - you will have no probs pushing yourself next time

[Mr_Krabs]

i find arms crossed more natural too.

I think arms crossed looks funnier though, felt like one of those traditional russian dancers :pfft:

[Mr_Krabs]

Wednesday: Shoulders and arms

Warm up: 10 mins on the bike

DB shoulder press: (seated with no back support, sooo much harder when you have to stabilise with your core instead of a bench)

12.5kg x 10

15kg x 10

17.5kg x 10

20kg x 6

Upright row:

DBs 15s x 10

BB 30kg x 10, 10

Incline BB front raise: (this ones awesome for the rear delts)

10kg x 10, 10, 10

Workout got a little vague here with a bit of “freedom” work, getting low on time so just supersetted a few things together seemed to work out well in the end, crazy pump!

Started with incline hammers with 10kg DBs ended up with 3 sets of 8-10 reps supersetted with standing alternate bicep curls (had a few veins Ive never seen before pop up and say hello during these sets) there was three sets of slow seated lat raises thrown in between supers (8-10 reps per set), then it was off over to the cables for

Tri pull down (reverse grip):

21kg x 15 ss with 5 chin ups

24.5kg x 12 ss with 3 chins, 8 ss with 2 chins

Found it very hard on the last 2 sets of chins with the tricep pump being very distracting.

I kind of enjoyed the “freedom lifting” instead of sticking to a semi-routine as I normally do, seemed to have more flow hitting stuff when it needed it and maintaining a crazy all over arm/shoulder pump.

[jono]

nice work.

[rose]

Good logs Mr Krabs. Nice work on the PB and sticking with the pullz 8)

[Mr_Krabs]

Cheers guys :grin:

Just had three perfect days up the mountain, next journal installment: tomorrow, "same krab-time same krab-channel" (well similar krab-time at least)