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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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    Monday, March 20th. 2012

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

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

    Thighs
    -Squats: 4X6 - 65lbs
     
  2. Krueg

    Krueg Master Don Juan

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    Tuesday, March 20th 2012 (4:30pm)

    Shoulders
    -Clean and Press: 4X6 - 55lbs
    -Lateral Raises: 4X8 - 10lbs
    -Upright Rows: 3X8,6,4 - 55,65,75lbs

    Lower Back
    -Straight Leg Deadlifts: 3X8,6,4 - 65,75,75lbs

    Upper Arms
    -Barbell Curls: 4X6 - 45lbs
    -Seated Dumbbell Curls: 4X6 - 20lbs
    -Close Grip Press: 4X8 - 50lbs
    -Standing Tricep Extensions w/ Barbell: 4X6 - 25lbs

    Forearms
    -Reverse Arm Curls: 4X8 - 25lbs
    -Barbell Wrist Curls: 4X8 - 35lbs (Last set, 6 reps to failure.
     
  3. Krueg

    Krueg Master Don Juan

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    Didnt workout Thursday or Friday. Got a cold or something Wednesday night and felt like crap thursday. Feeling better today. Hope to be training again this monday.
     
  4. Krueg

    Krueg Master Don Juan

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    Seems like I have bronchitis (spelling?) Damn, cigarettes... When I was'nt feeling good and hacking up a storm; they did'nt taste good and I could hardly smoke one. I thought I should try to quit smoking now.. But I'd get that craving now and then. Now that I'm feeling better; Their tasting better and you start enjoying them more. There has to be a breaking point.. I want to do it now while I'm still young and not try quiting late in life. I can think of more - pros to quitting than cons. Yet the addiction and or other reasons are holdin me back.
     
    Last edited: Mar 26, 2012
  5. Krueg

    Krueg Master Don Juan

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    The week before I was somewhat sloppy. This week I didnt train at all, being sick and work schedule and other factors. I guess they say to take a week off once in awhile. Anyways, I've been thinking about really wanting to quit smoking. So, WHEN I do I was thinking about altering my training program to a 9 week Navy Seal Workout. But complete the P.S.T. requirements first.
     
  6. Krueg

    Krueg Master Don Juan

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    Didn't make much of any gains this last month. Multiple factors could be a reason why..

    Monday, April 2, 2012

    Push-Ups: 34 - 2 minute Maximum.

    Bent Over Rows: 4X8 - 45lbs

    Deadlifts: 4X8 - 75lbs

    Squats: None

    Crunches: 64 - 2 Minute Maximum

    GOALS
    42 PushUps (Minimum) in 2 Minutes
    -Long Term: 100

    90-100 Crunches in 2 Minutes
    -Work my way up from Crunches to SitUps

    Start running
    -1.5 Miles. Maximum Time: 11 minutes and 30 seconds

    ------------------------------

    Felt good to workout again after missing a week. Going to continue my training program from last month may switch things up a little. Not sure what this month's plan is yet.
     
  7. Krueg

    Krueg Master Don Juan

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    Going to change up my routine to my own 5x5 program. Basicly doing the same exercises but, took out a few. I'll be training 3 days a week insted of 4. Still not in a gym yet so, I am just doing what I can.

    WorkOut A
    PushUps - 2 Minute Max.
    Bent Over Rows - 5x5
    Deadlifts - 3x10,6,4 (Power Training)
    Squats - 5x5
    Calf Raises - 5x15
    Crunches - 2 Minute Max.

    Workout B
    Clean and Press - 5x5
    UpRight Rows - 3x10,6,4 (Power Training)
    Straight Leg Deadlifts - 3x10,6,4 (Power Training)
    Barbell Curls - 5x5
    Close Grip Press - 5x5
    Barbell Wrist Curls - 3x10
    Reverse Arm Curls - 3x10

    Training: Monday/Wednesday/Friday
    Week 1: A,B,A
    Week 2: B,A,B
    Week 3: A,B,A and so on..

    START: 04/04/12
    END: 07/04/12

    Looking forward to doing this routine. Hoping to get some tax $$ back soon and put some of that towards a membership.
     
    Last edited: Apr 3, 2012
  8. Krueg

    Krueg Master Don Juan

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    Really enjoyed my workout today. Wasnt motivated at first but, once I got going I was really into it. This is my first time doing a 5x5 program, just using my own exercises.. I never did warm-up sets before , I would just find a weight I could do and do that for 4 sets 6 or whatever.

    Wednesday, April 4th. 2012

    WarmUp: Jumping Jacks - 1x25 - 2x50
    -Followed by stretching.

    Shoulders/Lower Back/Upper Arms/Forearms:

    Clean & Press: 1x35lbs, 1x45lbs, 3x55lbs

    UpRight Rows: 3x10,6,4 - 45lbs,55lbs,65lbs

    Barbell Curls: 1x25lbs, 1x35lbs, 3x45lbs

    Close Grip Press: 1x35lbs, 1x45lbs, 3x55lbs

    Barbell Wrist Curls: 3x10 - 35lbs

    Reverse Arm Curls: 35lbs - Aimed for 3x10 but, reps became 3x10,8,6

    Straight Leg Deadlifts: None - Felt sore from regular Deadlifts and Rows on monday .
     
  9. Krueg

    Krueg Master Don Juan

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    I'm finding it hard to keep my consistency going. Though, I'm motivated mentally, other things get in my way. Mainly, my work hours. I never have a set schedule. 3 days out of this week I'm working 4pm-10pm. Then, one day is 7:30am-4pm and another day is 10;45am-5:15pm an you get the idea. I never know my work hours til every Thursday and its always changing. It sucks cause I'm trying to train around my work schedule and personal life.

    Monday April 9th, 2012

    Chest/Back/Thighs/Calves

    PushUps: 2 Min Max - 36 (GOAL: 42)

    Bent Over Rows: 1x25, 1x35, 3x45 (easier)

    Deadlifts: 3x10,6,4 - 1x55, 1x65, 1x75

    Squats: 1x35, 1x45, 1x65

    Calf Raises: Didnt care to train them.

    Crunches
     
  10. Krueg

    Krueg Master Don Juan

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    Wednesday April 11th. 2012

    4:30pm-5:45pm

    Shoulders/LowerBack/Upper Arms/Forearms
    (set x weight)

    Clean & Press:
    1x35
    1x45
    3x55

    UpRight Rows: (Power Training)
    1x45
    1x55
    1x65

    Straight Leg Deadlifts: (Power Training)
    1x55
    1x65
    1x75

    Barbell Curls (+5lbs from last week)
    1x30
    1x40
    3x50

    Close Grip Press: (+5lbs from last week)
    1x40
    1x50
    3x60

    Barbell Wrist Curls:
    3x10 - 35lbs

    Reverse Arm Curls:
    3x10 - 25lbs

    Crunches:
    2 Minute Max

    *If your wondering why I do two exercises for my forearms. I do wrist curls for theFlexor and reverse curs for Extensor.
     
  11. Krueg

    Krueg Master Don Juan

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    Saturday, April 14th. 2012

    WarmUp
    Jumping Jacks, Mountain Climbers, followed by Stretching.

    Chest/Back/Thighs/Calves
    (set x weight)

    PushUps:
    1x15 (Standard)
    1x15 (Wide)
    1x12 (Incline)

    Bent Over Rows: (+5lbs from Monday)
    1x30
    1x40
    3x50

    Deadlifts:
    1x55
    1x65
    1x75

    Squats:
    1x35
    1x45
    3x55

    Calf Raises:
    4x15 - 55lbs

    Abdominals:
    Crunches 1x25
    Bicycles 1x25
    Toe Touchers? 1x25
    SitUps 1x10
     
  12. Krueg

    Krueg Master Don Juan

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    Monday April 16 2012

    Couldn't do everything cause I had to get ready for work.

    Military Press:
    1x40
    1x50
    3x60

    UpRight Rows:
    1x45
    1x55
    1x65

    Barbell Curls:
    1x30
    1x40
    3x50

    Barbell Tricep Extensions:
    1x15
    1x25
    3x35
     
  13. Krueg

    Krueg Master Don Juan

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    Stated to workout thursday but, a personal matter came up and I couldn't finish.

    Saturday, April 21st 2012

    Front Squat:
    1x35
    1x45
    3x55

    Back Squat:
    1x45
    1x55
    3x65

    PushUps
    Yes.

    Clean & Press:
    1x40
    1x50
    3x60

    High Pulls:
    1x40
    1x50
    3x60

    Deadlifts:
    1x55
    1x65
    3x75

    Calf Raises:
    None

    Crunches
    Yes.
     
  14. Krueg

    Krueg Master Don Juan

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    5x5

    After playing around with different exercises and splits I think I have come to a routine I Finally enjoy. My workouts usually last a hour and a half to two hours. Now, to get my a$$ in a gym ASAP! I am seeing more progess in myself by looking in the mirror & even got some compliments from friends who also believe I'm getting "Buff". Not, bragging or anything. Just feels good to know what Im doing is giving me results!

    Monday, April 23. 2012

    Same as Saturday, I'll be doing this routine 3 days a week for three months. Then go to the next phase.

    Front Squat:
    1x35
    1x45
    3x55

    Back Squat:
    1x45
    1x55
    3x65

    Wide PushUps:
    5x10

    Clean and Press:
    1x40
    1x50
    3x60

    High Pulls:
    1x55
    1x65
    1x75

    Deadlifts¡
    1x55
    1x65
    3x75

    Calf Raises:
    None

    Abs:
    None
     
  15. Krueg

    Krueg Master Don Juan

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    First day in the GYM today!! Got a free 7 day pass. Its called Anytime Fitness, a 24/7 gym. Its not necessarily a place that caters to bodybuilders & powerlifters but, seemed like a place I can do everything I want. It's pretty small but, not much people. Felt good to get a hold of some real equipment and weights. Its only 30 bucks a month so its not too bad. Its also on the side of town I live on and only two blocks away from my work.

    Wednesday, April 25. 2012
    Skipped a couple of lifts and didnt do Abs. Just wanted to get a feel for things.

    Back Squats
    1x45
    1x95
    3x110

    Bench Press
    1x45
    1x95
    3x100

    Clean & Press
    1x55
    1x65
    3x75

    Deadlifts
    1x95
    1x105
    3x115
     
  16. Krueg

    Krueg Master Don Juan

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    Friday, April 27 2012

    Front Squats:
    1x45
    1x65
    2x85
    1x105

    Back Squats:
    1x45
    1x85
    3x105

    Bench Press:
    1x45
    1x75
    3x105

    Clean & Press:
    1x55
    1x65
    3x75

    High Pulls:
    1x8x65
    1x6x75
    1x4x95

    Deadlifts:
    1x95
    1x120
    3x125

    *Think I'll switch clean and presses to dumbbell shoulder presses.
     
  17. Krueg

    Krueg Master Don Juan

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    Just trying to to work on my goals and find a routine that works for me, I think I got it now! Thanks for taking a interest Randall.
     
  18. Krueg

    Krueg Master Don Juan

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    Monday, April 30th. 2012

    Front Squats:
    1x65
    1x95
    3x115 (+10lbs from last week)

    Back Squats:
    1x65
    1x95
    3x115 (Last set 125lbs)

    Bench Press:
    1x55
    1x75
    1x95
    3x115 (+10lbs from last week)

    Clean & Press:
    1x60
    1x70
    3x80 (Last set 85lbs) (+5lbs from last week)

    High Pulls:
    1x65
    1x75
    3x85

    Deadlifts:
    1x95
    1x115
    3x125

    Calf Raises:
    4x25x35lbs
    *Grabed two, 35lb dumbbells and did my standing calf raises that way.

    Abs - None
     
  19. Krueg

    Krueg Master Don Juan

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    Wednesday, May 2. 2012

    Front Squats:
    1x5x65lbs
    1x5x95lbs
    3x5x115lbs

    Back Squats:
    1x5x65lbs
    1x5x95lbs
    1x5x115lbs
    2x5x125lbs

    Bench Press:
    1x5x65lbs
    1x5x95lbs
    3x5x115lbs

    Clean & Press:
    1x5x65
    1x5x75
    3x4x85
    *Was a little tougher today, then last Monday.

    High Pulls:
    1x5x65lbs
    1x5x75lbs
    3x5x80lbs

    Deadlifts:
    1x8x95lbs
    1x6x115lbs
    1x4x135lbs
    1x3x155lbs

    Standing Calf Raises:
    4x25x35lbs (Holding two 35lb dumbbells)
     
  20. Krueg

    Krueg Master Don Juan

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    Just finshed my 7 day trial at Anytime Fitness. I liked the gym, not crowded, good atmosphere, clean and ect. One thing I didnt really like was the power rack and bench press. They were machine guided.

    Figured Id look into another gym not too far from my house to see what they offer. Well, this gym seems more up my alley. They have multiple bench and squat stations that are free-weight! I think Anytime has to have machines cause their open 24 hours. Anyways, They play loud rock n roll and lift heavy. Unlike anytime which felt like a libary sometimes. For only 4 dollars more I think this will be the gym I wanna join.

    Dont have time to train today so I'll do it tomorrow.
     

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