Krabs works the claws

[Mr_Krabs]

Tuesday: Back

Warm up: 10mins bike

Pull ups:

BW x 5, 5, 3.5

Chin ups:

BW x 5, 4, 2

BB rows:

40kg x 15

60kg x 8, 6

Inverted rows:

BW x 8, 6, 5

Seated cable row:

47kg x 10

57kg x 10

67kg x 8

Standing cable pullovers:

20kg x 12, 10, 10

Good to be back in the gym after 5 days off was champing at the bit to get back into it. Decided to try one of my free samples I got from shotgun a while ago today, VPX “NO synthesize” (creatine based recovery product). Since it says it contains no stimulants I decided it would be safe to stack with my RPMs and use it as an intra-workout supp. This stuff rolled really well! I don’t know whether they’re lying about the no stim thing or it just amplified the RPMs but man I was zinging! I’ve got another sachet so I think Ill roll that out tomorrow and see if I get the same effect.

[Mr_Krabs]

Wednesday: Chest and tris with PT

Quick warm up: 5min bike

Chest warm up: flat bench BB x 20

Flat bench DB Flys pre-exhaust super set with flat bench BB press:

(Fly 10 kg x 10 ss Press 50 kg x 10) x 2

(Fly 10 kg x 8 ss Press 40 kg x 8,7) x 2

Dips:

BW x 10, 6 + 4 assisted, 7 + 3, 4 + 5

Cable Fly:

Chest height- (7.5 kg per side x 10) x 3

Low pulley- (4 kg per side x 10) x 3

Close grip bench:

50kg x 10, 10

40kg x 8, 7

Press ups:

(Full press to fail then down to knees to fail) x 3 sets

Today was fun, definitely not the heaviest weights Ive ever slung but was interesting to get to failure with lil weights due to the pre-exhausting movements. Had my second packet of the synthesize and it was just as good as yesterday (pitty it’s so expensive, there’ll be no tub purchased anytime soon). :cry:

Gunna be hurting tomorrow my chest hasnt been this wrecked in quite some time :oops:

[startinfromscratch]

Good log Krabs, i keep an eye on yours as were of similar levels etc.

Keep it up! 8)

[Mr_Krabs]

Cheers SFS always good to hear theres readers out there :grin:

Rest day today (well almost, couldnt resist going for a ride at lunchtime)

But I just had to post up how god damn sore my chesticles are today, this is more wrecked than they were after my first day on the bench.

Im officially a huge fan of chest pre-exhaustion with DB flys before BB bench, it even feels like I have DOMs behind the muscle OWWWWWWeeee :cry: but at the same time mmmmm :twisted:

Man Ive become a real masochist since I got into this game, we're all weirdos for enjoying this pain... :shifty:

[Mr_Krabs]

Well the plan today was to do shoulders and bis but woke up this morn still with ridiculous DOMs in my chest/front delts/triceps so shoulders were a no go so had to go with a light leg training day (wasn’t going to do legs at all this week).

Friday: Legs

Warm ups: 5mins bike, 2 light sets on lying leg curl ss with leg extension (15reps).

Squats (A2G): Bar x 20

Fronts- 60kg x 5, 8, 6 (front delts were distracting me a bit, last set 2 second bottom paused)

Backs- 60kg x 10, 8, 6

Bar x 10 (10 second reps)

Leg extension:

50kg x 15, 12, 12

One legged leg press:

3 sets per side, deep reps to almost failure then pulsed at the top of the movement to fail.

Legs were already pretty wrecked this week from a few rides and the blasting the got up the mountain last week so took it pretty easy. The first set of front squats were pretty uncomfortable until my front delts stopped complaining. Maybe a bit of padding on the bar could be in order next week when I get heavier on them… Im finding its definitely a lot harder not to go A2G on front squats as compared to rears for some reason.

Tomorrow: Shoulders and bis (hopefully, this DOMs should be gone by then surely… :oops: :shifty: )

[poos_n_wees]

The first set of front squats were pretty uncomfortable until my front delts stopped complaining. Maybe a bit of padding on the bar could be in order next week when I get heavier on them… Im finding its definitely a lot harder not to go A2G on front squats as compared to rears for some reason.

What do you think's keeping you from going A2G on front squats? Flexibility issues? Or the pain factor from holding the weight on the delts?

[startinfromscratch]

shit krabs, youre the opposite to me! ive got really inflexible hip flexors, and back squats for me always end up like goodmornings if i try go past parralel - but since doing fronts i can go below parralel no worries. I fiddled around with both grips, but im keeping with the clean grip. though it hurts my wrists, it just feels so much more stable to me. though my delts are the size of raisins, didnt help my cause for the other grip :pfft:

[Mr_Krabs]

Im finding its definitely a lot harder not to go A2G on front squats as compared to rears for some reason.

Sorry guys :oops: , I said that in a kind of round a bout way (english never was my strong suit)

What I meant was that even if I wanted to stop before A2G I dont think I could just feels like parallel isnt very low at all on fronts :-s Seems to flow all the way to the bottom rather than having a temptation to stop at parallel when you start getting tired

[Mr_Krabs]

Im finding its definitely a lot harder not to go A2G on front squats as compared to rears for some reason.

Sorry guys :oops: , I said that in a kind of round a bout way (english never was my strong suit)

What I meant was that even if I wanted to stop before A2G I dont think I could just feels like parallel isnt very low at all on fronts :-s Seems to flow all the way to the bottom rather than having a temptation to stop at parallel when you start getting tired

[Mr_Krabs]

Couple of work outs to log today so here goes:

Saturday: Shoulders and Bis

Chest still trashed from Wednesday! But front delts OK…

Warm up: 10mins bike

Upright row:

(Ezy B + 20kg) x 10, 10, 10

DB mill press: on flat bench ss with seated lat raises

15kg x 10 ss 6kg x 8

15kg x 9 ss 6kg x 7

15kg x 8 ss 6kg x 12 (standing)

“Press up twisty lat raise”*:

4kg x 6, 5, 5 per side

Incline hammers ss with standing hammers:

10 kg x 5 ss 9, 5 ss 5, 5 ss 5

BB curls ss with alt DB curls:

(25kg x 8 ss 10kg x 8) x 3

Chins to finish:

BW x 41/2, 3

*Press up position knuckles down palms facing each other, DB in each hand lat raise until perpindicular to floor one arm at a time (smacks the rear delts good)

[Mr_Krabs]

Sunday/Monday rest

Tuesday: Back

Warm up: 10mins bike

Pull ups:

BW x 5, 4, 3

Chin ups:

BW x 5, 31/2, 4

Deadlifts:

60kg x 18 (going for 20 but was getting sloppy so stopped)

80kg x 5

100kg x 3

105kg x 1

110kg x 1 PB :grin:

Seated cable row: (Fast/Power contraction to hold then slow neg)

47kg x 10, 10, 10

Finisher:

BW chins ss jumping pull ups

3 + 3, 3 + 5, 21/2 + 4

Good work out today wanted a dead PB cos I didn’t get to do any last week and got 1 x 110kg which felt heavy but didn’t feel close to my max so potentially boads well for the coming weeks, will up it by 5kg every week till it feels like a max lift. Breaking it off the floor was the only spot where it actually felt like 110, it flew up from there, but Im sure that will improve as my technique does.

[Mr_Krabs]

Huge back DOMs today, feels like it was a really effective workout yesterday. Lower back feels worked but not “sore” which is a nice feedback mechanism on my dead technique.

Wednesday: Chest

Warm up: 10mins on bike

BB flat bench: Not feeling it this morning

40kg x 15 (slow reps to warm up)

65kg x 6, 5

60kg x 6 ss flys10kg x 6

60kg x 6 ss flys10kg x 6

Decline BB:

60kg x 6, 8

Incline DB press:

15kg x 8, 8 (slow up and down), 10 (slow down power up)

Press ups to fail

Well chest is probably my least favourite at the moment just not feeling strong at all. My excuse today is not having a spotter made me stop probably 2-3 reps short of failure so for the last 2 sets I threw in flys to fail to finish off cos I wasn’t satisfied. Wasn’t expecting too much from today, because my chest has only recovered in the last couple of days from last weeks slaughter from the PT, but todays effort was well below par and really lacked some mojo.

[Mr_Krabs]

Well I havent really mentioned diet much in this journal so its about time I did. Ive been following the same loose diet for about 3 months now with little changes here and there. I seem to have “grown into it” and it now appears to be more of a maintainance diet than anything else so Im thinking its time for a tweak. My body fat has been creeping down as my lean mass creeps up but overall the measuring tape has been pretty static. Have noticed my physique definately changing visually though so I am still growing/thinckening. If I pluck up the courage Ill finally post some progress pics up tonight :shock: .

6.30am 2xVogels/Honey (cant stomach oats this early)

Protein shake, multi vit, pre-workout supp

7-8.00am Workout

8.00am Protein shake

9.00am ~2/3 cup oats (made with 1 cup milk)

X

11.30am 200g meat + 1/2 rice

~2.30pm Protein shake with 500ml milk (sometimes a piece of fruit)

X

~5.00pm 1 cup oats (made up with 2 cups milk)

~7.30pm 200g meat + 1/2 cup rice

So the Xs show where I think I can add something, mainly based on my hunger levels at those times on workout days. Im thinking I need another meat and carb meal so I might add a 185g tuna + rice/carb meal at 11ish and slide the next meat meal out to 1-130ish keeping the rest relitively the same?, I would like to have a shake before bed aswell but that would make 4 shakes a day and the budget doesn’t really stretch to that.

Any other input is much appreciated, critique at your will…

Note: My overall goal is still to gain mass and stay reasonably lean (Height 173cm, PWO mass is 80kg, BF is ~12-13 % at the moment).

[startinfromscratch]

that diet is nice and clean, well done. you dont get clean gains from dirty eating, but in saying that never ever shortchange yourself, if you can eat more, do so - but clean!!!!!!

i plateau'd on the gaining a few times, and for me id bump up by at least 500cal to kickstart the growth again.

ur right on, another clean meat& carb meal is definitley the way to go. 500cals is f*ck all when you think about it, a little milk/clean fat goes a long way.

Keep it up man!

[Mr_Krabs]

Cheers bro yeah I think Ill throw that extra meal in for a couple of weeks and see how she goes.

Its funny I always feel really guilty when I let myself get hungery while Im trying to put weight on everytime my guts rumbles it feels like Im missing an opportunity to grow :pfft:

[Mr_Krabs]

Well today was worse than yesterday unfortunately, my intention was to train legs hard today with emphasis on quads but that had to be aborted. It all started with a quick warm up on the bike felt good strong and energetic so went on to do a light 20 repper on the lying ham curl just to get them buzzing and again alls well and amping to thrash some iron. Next was the seated leg extension to warm the quads up in preparation for the pounding so again nice light 20 repper with a nice burn. Halfway over to the squat rack my quads started to feel over pumped and almost like they were going to cramp, had a little laugh to myself and proceed to do a 20 rep back squat set with the bar just to finish off the warming up and by the end of that they were well and truly trying to cramp there was no way I could have had any weight on the bar so had to abort the legs completely. So after that mildly long boring story the outcome was that today was now arms day.

Thursday: Arms

Incline hammers:

8kg x 10 ss standing x 8

10kg x 10,7 ,7 ss standing x 5, 4, 4

BB/DB curl super sets:

25kg x 10, 8, 8 ss 10kg x 5, 5, 8

Rope pull downs:

21kg x 15

24.5kg x 7

21kg x 8 (super slow with hold at bottom)

Bench dips:

BW x 10

Skulls:

10kg plate x 12

20kg plate x 10

Still working on the pics (size/format) so they are officially on the way :shifty:

[jono]

nice work.

if you want to add.. tuna & rice is cheap, easy & does the biz

[Mr_Krabs]

OK I think Ive got this pic thing sussed now:

I think this is me from most angles, as you can see still pretty small but have come a long way from a year ago when I had virtually no mass :pfft:

[startinfromscratch]

man, here i was hoping someone wasnt leaner than me. let down.. :grin:

keep it up man! eat eat eat

eat

[jono]

nice work

Lift those elbows up more in FDB

[Mr_Krabs]

Cheers guys

Lift those elbows up more in FDB

Oh I see so thats why I have no biceps... :pfft:

If only that were the case :?

[Mr_Krabs]

Had an awesome workout today which made up for the last two, was feeling good and strong :grin: .

Friday: Shoulders

Warm up: 10mins bike

DB shoulder press:

15kg x 10

17.5kg x 10

20kg x 7, 7

BB seated press:

25kg x 20 (Bradford press or “up and overs” to warm up the rotators)

Behind neck press- 25kg x 18, 12, 12 (smacked the rear delts hard!)

Seated DB laterals:

10kg x 8, 8, 7 super slow and controlled

Smith machine shrugs:

(Bar + 40) x 12 front + 8 back

(Bar + 70) x 10

(Bar + 80) x 10

Standing calf press:

175 x 15

235 x 10

255 x 10

Delts blew up like a balloon this morning and felt huge. I don’t usually work my traps separately, they usually get enough indirect work from upright rows and press but today I thought why not. Could have gone much heavier on the shrugs but my hands were getting to sweaty making it really hard to hold the thicker than Olympic bar, prob just use an oly free bar next time. Well that was my last workout for a while cos Im off to q-town for the week in the snow (well rain according to the forcast) I think my body needs this break and it will be good to regroup my psychological game as well heading into my lead up to the summer race season (pre-season starts 26sept).

Ill come back on an eatn mission I think then the plan will be to slice off any unnecessary weight going into the season with all the cardio/sprint prep I’ll be doing.