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Krueg's Strength & Size Journal

Discussion in 'Health and Fitness' started by Krueg, Mar 6, 2012.

  1. Krueg

    Krueg Master Don Juan

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    Long time follower of SS and decided not only do I want to improve myself with women but also go after a dream of mine to get big and strong. I wanted to create an online journal to share my experience and interact with others about weight training.

    So here is a little about me: Im 23 years old, 6'0ft around 175lbs. I've always been tall and skinny. I have a couple of bad habits, I'm a pack a day smoker and occasionally drink beer.

    I have done some training while I was in my teens but just lost focus and didnt stick with it. I began my training about 4 and a half months ago startining with a fullbody routine, 3 times a week for three months. This last month I was sick for awhile and didnt work out as much. But I was also experimenting with what new program will work best for me.

    Another thing I should mention is, all the workouts I've been doing are here at home. I'm very limited to what I can do. All I have is a E-Z Curl Bar with a total of 75lbs and two seperate dumbbells. One weighs 20lbs and the other, 10lbs. I do plan on joing a gym soon. I actually sent a membership inquiry today via e-mail to a gym that is close to my house and my job.

    Non-Flexed Measurements: (02/27/2012)

    Neck: 15 1/2in.
    Chest: 34 3/4in.
    Biceps: 11 1/2in.
    Forearm:10 1/2in.
    Wrists: 7 1/2in.
    Waist: 30 1/2in.
    Thighs: 20in
    Calves: 13 1/4

    Current Training Program:

    Workout #1 Monday/Thursday

    -Chest
    -Back
    -Thighs
    -Calves

    Workout #2 Tuesday/Friday

    -Shoulders
    -Lower Back
    -Upper Arms
    -Forearms

    Mainly 4 sets of 6-8 reps unless specified. Training 4 days a week and working each muscle group 2 times a week.
     
  2. Krueg

    Krueg Master Don Juan

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    Wasnt too motivated to workout today so I called friend up to see if he wanted to train with me. He recently got a cheap bench press station that came with 100lbs. He agreed but he isnt as serious as I am right now.

    I know my numbers are low but, I'm just doing what I can till I'm in a Gym to make real progress.

    Tuesday, March 6th. 2012

    SHOULDERS
    -Barbell Clean & Press: 4X8 - 60lbs (+10lbs)
    -UpRight Rows: 3X8,6,4 - 50,60,70lbs

    LOWER BACK
    none

    BICEPS
    -Barbell Curls 4X8 - 45lbs

    TRICEPS
    -Close Grip Press: 4X8 - 40lbs (Easier)

    FOREARMS
    none

    ABDOMINALS
    none

    Didnt train as much as I would of liked today but it didnt go as well working out with a friend.. But felt good none the less. Had protein shake afterwards.
     
  3. Espi

    Espi Moderator

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    Friends tell me that they notice an immediate difference in their fitness level when they stop smoking. I hope you quit. My mom died of lung cancer at 66 years old.

    Definitely join a gym. Don't let them charge you an enrollment fee. Just offer to pay the first month.
    And remember that your food intake is vital if you wan to add size to your frame. I personally recommend you take a very close look at what you're currently eating. Eliminate foods containing transfats, processed ingredients, and added sugars. Eat 5-6 meals per day consisting of lean protein, complex and simple carbs, and healthy fats.

    The number of quality calories that you consume daily will determine the number quality pounds that you amass. As a general rule, I aim to consume 20 calories per lb. Of my current bodyweight when I am aspiring to pack on size. One gram per lb of bodyweight in lean protein grams; plenty of complex and simple carbs; and a moderate dose of healthy fats derived from the right oils and nuts and veggies (ie avocado).

    Good luck with your fitness goals.
     
  4. Espi

    Espi Moderator

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    Friends tell me that they notice an immediate difference in their fitness level when they stop smoking. I hope you quit. My mom died of lung cancer at 66 years old.

    Definitely join a gym. Don't let them charge you an enrollment fee. Just offer to pay the first month.
    And remember that your food intake is vital if you wan to add size to your frame. I personally recommend you take a very close look at what you're currently eating. Eliminate foods containing transfats, processed ingredients, and added sugars. Eat 5-6 meals per day consisting of lean protein, complex and simple carbs, and healthy fats.

    The number of quality calories that you consume daily will determine the number quality pounds that you amass. As a general rule, I aim to consume 20 calories per lb. Of my current bodyweight when I am aspiring to pack on size. One gram per lb of bodyweight in lean protein grams; plenty of complex and simple carbs; and a moderate dose of healthy fats derived from the right oils and nuts and veggies (ie avocado).

    Good luck with your fitness goals.
     
  5. Krueg

    Krueg Master Don Juan

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    Espi,

    Thanks for the reply. I'm not sure how many calories I am consuming each day. I should probably start writing down what I eat and how many carbs, protein, fats and so on since I am wanting to get serious about this. I'm also sure my smoking habit is interfering with my muscle growth and really need to try and quit ASAP.

    Here is what my diet looked like yesterday.

    Breakfest:
    -2 Eggs (scambled)
    -1 Bananna
    -1 Slice of blue berry toast w/ butter
    -1 Bowl of Corn Flakes
    -1 Glass of milk and a small glass of orange juice

    Lunch:
    -1 Boneless/skinless chicken breast
    -Small salad
    -Pork & Beans
    -Diet Mt. Dew

    Workout 3:00pm / Protein shake

    Dinner:
    -Cod fillet (frozen)
    -Breaded shrimp w/ ****tail sauce
    -1 Baked potato
    -Left over spaghetti
    -Glass of milk (2%)

    Protein shake before bed

    Might not be the most "strict" diet but, I try to eat generally good for the most part. My goal this month is to gain atleast a half inch of muscle all around.
     
  6. Espi

    Espi Moderator

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    I'm no expert on the effects of smoking, but what I've been told by former smokers is that nicotine interferes significantly with one's cardiovascular system--they tell me they used to get easily winded, but within a few days of quitting, their wind improves.

    In my opinion, your diet needs improving. If you want to pack on quality pounds, you MUST eat 5-6 times a day (just my opinion), and you must consume a lot of food per day--especially protein and carbs. Also, I would eliminate ALL soda--including diet soda. do not drink your calories. Stick to water and plain coffee.

    Once a week, I think it's OK to indulge in a cheat meal, but the majority of your food consumption has to involve extraordinary amounts of nutrients in order to arrive at an extraordinarily built body. And there's nothing easy or cheap or convenient when it comes to packing muscle. It's hard to do. That's why most people are sedentary.

    If you eat like most people, then you'll look like most people. Even if you work out regularly. Diet, in my opinion, is the MOST important aspect of muscle building.
     
  7. EvilAgenda

    EvilAgenda Senior Don Juan

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    Krueg, bodybuilding.com is way better for posting your journals and keeping track of your progress and your reps.

    We are here to encourage you too though.

    By the way, had no idea you were a 40 year old don juan warlord, espi.
     
  8. Espi

    Espi Moderator

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    Ha! Actually I'm 41 now--and didn't enter the game and fitness until my mid 30's! So you young studs are a helluva lot smarter than I was. I really admire and respect guys like you and Krueg who have made the decision to maximize the quality of your lives at a relatively young age.
     
  9. Krueg

    Krueg Master Don Juan

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    @EvilAgenda, Thanks for your support. Funny you should metion BB.com I actually made an acct. there last week. But I also wanted to join here for other personal reasons. I'll post the link in my sig.

    @Espi, To be honest. Arnold Schwarzenegger has been an idol of mine since childhood. I cant help but want his physique. Though it might take two or three years before I even start looking like that, its what my goal & dream is.


    Thursday March 8th. 2012 (4:45pm)

    Decided to start with calves today. When it comes to calves, abs and forearms I'm usually not motivated or care to do them.

    CALVES
    -Standing Calf Raises: 5X15 - 50lbs
    NOTE - I stack a couple books to stand on.

    CHEST
    -Push-Ups: 4X10
    -Incline Push-Ups: 4X6
    NOTE- Again I'm limited, I have no access to a bench.

    BACK
    -Bent Over Rows: 4X8 50lbs
    -Deadlifts: 4X6 - 75lbs
    NOTE - Last time I had access to an Olympic Bar I deadlifted 135lbs 10 times. So I know as soon as I join a gym my progress should skyrocket

    THIGHS
    -Squats: 4X8 - 60lbs
    NOTE - I have to clean the weight up and over head since I dont have a power rack. I rember as a teenage I could squat 100+ pounds but 60lbs makes my quadriceps burn.

    ABDOMINALS
    none

    Had protein shake right after.

    For Dinner I'll be cooking;
    1/2lb of salmon
    1 baked potato
    Carrots
    Green Beans
    Whole grain bread with butter.
    1 Apple

    and either a small meal later or another protein shake
     
  10. Krueg

    Krueg Master Don Juan

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    Friday March 9th. 2012 (4:00pm)

    Shoulders
    -Standing Millitary Press: 5X8,6,4,3,2 - 60lbs
    -Standing Dumbbell Lateral Raises: 4X8 - 10lbs
    -UpRight Rows: 4X6 - 60lbs
    NOTE - Going to try 20lb dumbbell next week for lateral raises. 4X6 range

    Lower Back
    -Straight Leg Deadlift: Forgot to do..

    Biceps
    -Barbell Curls: 4X6 - 45lbs
    -Seated Dumbbell Curls: 4X6 - 20lb dumbbell

    Triceps
    -Close-Grip Press: 4X8 - 50lbs (+10lbs)
    -Standing Tricep Extensions: 4X8 - 20lb dumbbell

    Forearms
    -Barbell Wrist Curls: 4X6 - 45lbs
    -Reverse Arm Curls: none

    Abdominals
    -Crunches: 2X25
    -Reverse Crunches: 2X25
    -Bicycles: 1X20
     
  11. EvilAgenda

    EvilAgenda Senior Don Juan

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    Love your posts, some more than others, lol, and have tremendous respect for you too, brother.

    Keep it up, Krueg. Haven't seen a squat from you yet.
     
  12. Roumie

    Roumie Don Juan

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    Nice to see a guy roughly my size working out

    Like Evil said, squats and deads are where the fun is
     
  13. Krueg

    Krueg Master Don Juan

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    Don't worry guys, I'm doing squats and deads.. just girly weight at the moment :whistle:

    Had to work 12:15pm-6:15pm today. Set my alarm for 7:30 this morning to try and get my training in before work. But, after working til 9 at night yesterday I was tired and didnt want to get up.

    Workout: 9:00pm-10:12pm

    Calves
    -Standing Calf Raises: 5X15 - 60lbs (+10lbs)

    Chest
    -Push-Ups: 4X8
    -Incline Push-Ups: 4X8,8,6,6

    Back
    -Bent Over Barbell Rows: 4X8 - 45lbs (-5lbs to focus on form & technique)
    -Deadlifts: 4X6 - 75lbs

    Thighs
    -Squats: 4X8 - 60lbs
    -Lunges: 1X6 - 45lbs

    Again, I got no gym so I have to clean the weight up and lift the bar over head to set the bar on my traps. Then, lift the weight up like, a behind the neck press when I'm done.

    Abdominals
    -Vacuums

    I work a similar shift tomorrow - 1:30pm-7:30pm. I'll either try to do all my training before work or do a double day split - shoulders & upper arms in the morning and forearms and abs in the evening.
     
  14. Espi

    Espi Moderator

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    Nice job so far. The key is to be consistent. In my opinion, consistency is more important than the actual pounds that you lift.

    A couple of observations:

    --On the lat raises, keep the weight low (ie 15 pounds max) and focus on form. Use an underhand grip (ie palms facing front and out, as if you're ready to do arm curls) to avoid shoulder impingement. In my mind, 20 lbs is too much weight for most guys on lat raises. I'm 6-2 230 and rarely go over 15 lbs on lat raises. I used to go heavy on them and use an overhand grip (ie palms facing in toward outer legs, as if you're ready to do hammer curls), which I suspect caused some serious pain in my upper back/neck area.

    --I strongly suggest you either buy a power rack or join a gym. Or use DB's for squats. It's unsafe and limiting to BB squat with no power rack. You can buy used equipment cheap--craigslist.org is your best bet.
     
  15. Krueg

    Krueg Master Don Juan

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    Espi, thanks for the tip. I think I'll stick with the 10lb dumbell for awhile. I been doing my lateral raises to the side, slightly bent over with an over hand grip. I may start doing them seated for a more strict movement.

    I know, I need a gym, theres a couple I been looking into. One gym in my town offers a membership for only 20-30 bucks a month. But it seemed like more of a fitness center for all ages. Though I have heard good things about them. I guess I just want to join a gym that fits my budget and one that I feel suits me for my goals.

    Shoulders & Arms today, will post new log later
     
  16. Krueg

    Krueg Master Don Juan

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    Planned on doing a double split yesterday but got a call from a girl I'm interested in. She asked me out for food and drinks. I told her not tonight and she tried to persuade me but held my ground. After that I was thinking; Man she really sounded excited to go out and then sounded sad... SO, I call her back bout a half hour later and ended up going out with her. Had a great time with her and plan on giving her a call sometime soon.

    Anyways...

    Tuesday March 13th 2012 (11:00am)

    Shoulders
    -Barbell Clean and Press: (Not to be confused with Push Presses) 4X8 - 55lbs
    -Standing Lateral Raises: 4X8 - 10lb dumbell
    -Heavy UpRight Rows: 3X,8,6,4 - 55,65,75lbs

    Upper Arms
    -Barbell Curls: 4X6 - 45lbs (Last set - 4 reps to failure)
    -Seated Dumbbell Curls: 4X6 - 20lbs
    -Close Grip Press: 4X8 - 50lbs
    -Tricep Extensions: 4X8 - 20 dumbell

    None for Lower Back, Forearms or Abs cause I ended up going on that date last night.. Other than that I had a good workout and good pump.
     
    1 person likes this.
  17. Krueg

    Krueg Master Don Juan

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    Yesterday was my Friday and pay day so, had plans and errands to do. Didnt have time for a full workout. Lack of motivation on my part.

    Thursday March 15th 2012

    Chest
    -Push-Ups: 4X10
    -Incline Push-Ups: 4X6

    Back
    -Bent Over Rows: 4X8 - 45lbs
    -Deadlifts: 4X6 - 75lbs
     
  18. Krueg

    Krueg Master Don Juan

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    Didn't workout Friday, I've been a little sloppy this last week. Chest, Back, Thighs and Calves tomorrow.
     
  19. Krueg

    Krueg Master Don Juan

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    Didn't workout Friday, I've been a little sloppy this last week. Chest, Back, Thighs and Calves tomorrow.
     
  20. Krueg

    Krueg Master Don Juan

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    Didn't workout Friday, I've been a little sloppy this last week. Chest, Back, Thighs and Calves tomorrow.
     

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