Krueg's Strength & Size Journal

[Krueg]

Wednesday, May 16th. 2012

Back Squat
1x5x70
1x5x100
3x5x130

Chin-Ups
1x5
2x3
1x1
1x2

Bench Press
1x5x70
1x5x95
3x5x110

Barbell Wrist Curls
1x10x30
1x10x40

Standing Calf Raises
1x10x50
2x12x25




First time on calf raise machine, Feels alot different than other free weight calf raises I tried. Need to go lighter next time.

Chin-Ups - Program says 5x5 but, I lack endurace/strength right now. I honesty havent done any for years..

Wrist Curls - Can go heavier.

 

[Krueg]

Friday, May 18th. 2012

Front Squat
1x5x70
1x5x100
3x5x120

Bent-Over Barbell Row
1x5x45
1x5x55
1x5x65
2x5x75

Military Press
1x5x50
1x5x60
2x5x70
1x5x80

Deadlift
1x5x95
1x5x135
1x5x155

Barbell Wrist Curl
2x10x50

Standing Calf Raises
2x15x15

 

[Krueg]

Espi, Your PM's are full. So, if you see this, this is my response..

Hey Krueg how much are you eating now? If you haven't already, take an inventory of total daily caloric intake. I would aim for 15 calories per lb. Of your current bodyweight...1 gram per lb protein of your current BW...and 2 grams carbs per lb/BW. Food should be nutrient dense with lots of complex carbs and starches. But don't afraid to hit the fast food places over the weekend.

Definitely add in the incline bench but keep the flat bench. Use BB and DB variations.

I would also focus on lowering the reps and increasing the weight, since you want to add size.

Espi, Thanks for the response.

I look at labels but, don't really know how to count them, its something I should probably learn to do. I eat 3 main courses. Breakfest, lunch and dinner. I'll have small meals and snacks in-between and kind of a bigger snack before bed so, I eat 4-6 meals a day. Along with whey protein drinks. I think I should start buying mass gainer supplements from now on.
I try to mainly eat healthy (fruits, vegies, meat ect.) but, at the same time I'm not worried about my bodyfat, I can loose that later! So, yes I'll eat fast food, cake, ice cream or cookies for desert.

This morning before I went to the gym I had two eggs scrambled, 1 peice of toast and a bowl of corn flakes. After workout I had a glass of whole milk, I just ran out of Whey protein.

I will keep the flat bench but, just thinking about adding incline as well for overall chest development. I didnt do any incline today cause I kicked my own ass doing flat bench and didnt have the energy for incline. I failed on the last set and rep and had to roll the bar off my body cause I didnt have a spotter..

Personally, I like the 5x5 rep scheme with two warm-up sets and 3 stabilizing sets. I added 5lbs to each lift from last week and plan on doing so until I reach a wall. Example,

Last week:
Back Squat
1x5x70
1x5x100
3x5x130

Today:
Back Squat
1x5x75
1x5x105
3x5x135

I'll aim to add incline next time depending how I feel after regular bench.

(Will post todays stats later)

 

[Krueg]

Monday, May 21. 2012

Back Squat
1x5x75
1x5x100
3x5x135

ChinUps
1x5
2x3
2x2

Bench Press
1x5x75
1x5x105
3x5x110

Reverse Arm Curls
2x10x30

Calf Raises
2x15x20

Abs

 

[Krueg]

Wednesday, May 23. 2012

Front Squat
1x5x75
1x5x105
3x5x125

Barbell Row
1x5x55
1x5x65
3x5x85

Military Press
1x5x60
1x5x70
3x5x80 (little heavy)

Deadlift
1x5x115
1x5x175
1x5x200

Barbell Wrist Curl
2x10x50

Calf Raises
2x15x20

Abs

 

[Krueg]

Friday, May 25th. 2012
WorkOut A

Back Squat
1x5x80
1x5x105
3x5x140

ChinUps
1x5
2x3
2x2

Bench Press
1x5x45
1x5x75
3x5x105

Incline Bench Press
1x5x45
1x5x65
1x5x85

Reverse Arm Curls
2x10x30

Calf Raises
1x14x20

 

[Krueg]

Monday, May 28 2012
WorkOut B

Front Squat
1x5x80
1x5x110
3x5x130

Bent Over Row
1x5x45
1x5x65
3x5x75

Military Press
1x5x60
1x5x70
1x5x80

Deadlift
1x5x135
1x5x175
1x5x200

Barbell Wrist Curl
2x10x5

Calf Raises
2x15x25

 

[Krueg]

My 3rd or fourth week in a gym now and I'm lovin it. Compared to only having a 75lb barbell at home to work with. I'm really starting to see gains already just from being able to start lifting some real weight Didnt have the time to workout last Friday so, I only trained twice last week. (forgot to post wednesdays workout)

Got a new jugg of whey protein, I been out for a week. And bought a bottle of L-Glutamine powder from a co-worker who stopped lifting a while back, Its a GNC brand and has never been opened. Never tried a Glutamine supplement before so, I'll see how it goes. I mixed a table spoon with water this morning, post workout, and I dont like the taste... Anyways.

Monday 06/04/2012
WorkOut B

Front Squat
1x5x85
1x5x115
3x5x135

Barbell Rows
1x5x45
1x5x65
3x5x75

Standing Military Press
1x5x50
1x5x60
3x5x70

Deadlift
1x5x135
1x5x175
1x4x200

Barbell Wrist Curls
2x10x60
*My forearms were freakin pumped after that!

Standing Calf Raises
2x15x25

 

[Krueg]

Hey guys, still going to the gym just havent been posting. Been in the gym for a month now. I have increased my Deadlift by 85 pounds, Back Squat by 45lbs and Front Squat by 40 pounds. My Bench and Shoulder Press have stayed about the same. Starting to see some mass gains and thicker look. I'll post my most recent journal.

Friday, June 15th 2012
Workout A

Back Squat
1x5x95
1x5x120
3x5x155

Chin-Ups
1x5
2x4
1x1
1x2

Bench Press
1x5x65
1x5x95
3x5x115

Incline Bench Press
1x5x65
1x5x75
3x5x85

Reverse Arm Curls
2x10x40

Calf Raises
2x15x35

 

[Krueg]

Monday, June 18th and Wednesday June 20th.

Workout B
Front Squat: 150lbs
Bent Over Rows: 90lbs
Military Press: 80lbs
Deadlift: 200lbs

Workout A
Back Squat: 165lbs
Chin-Ups: 18
Flat Bench:115lbs
Incline Bench: 85lbs

These arent my maxes or anything, just wanted to keep it simple and post the top numbers I worked up to. Still doing 5x5... I think the Bench Press is a weak area for me cause I hardly been moving up with weight, same as overhead press. 2 lifts I'll need to focus on

 

[Krueg]

A buddy of mine got stuck at a weight for bench and he told the way he was able to progress past it was by putting on extra 5-10lbs more than the weight he had plateaued at one day and push himself. Get a spotter and maybe give that a try if you're stuck

Thanks for the tip, I don't have a workout partner so I'm just going heavy enough where I don't need help. I should probably just ask someone in there to spot me and put on a lil more weight.

 

[Krueg]

Sunday June 24th & Tuesday June 26th 2012

Workout B
Front Squat: 155
Rows: 90
Press: 80
Deadlift: 205

Workout A
Back Squat:165
Bench: 115
Incline Bench: 85

*Got paid last Thursday and ended up going out to the bar with a friend. Of course I woke up feeling like sh!t and didnt make it to the gym. So, only trained twice last week. Looking to hit the gym tonight after some dinner.

 

[Krueg]

Thursday, June 28th 2012
Workout B

Front Squat
1x5x100
1x5x135
3x5x155

Bent Over Rows
1x5x75
1x5x85
3x5x95

Deadlift
155x5
175x5
205x5

Barbell Wrist Curls
2x10x60

Standing Calf Raises (Machine)
3x10x50

 

[Krueg]

Monday, July 2. 2012
Workout A

Back Squat
1x10x45 (warm-up)
1x5x95
1x5x135
3x5x165

Chin-Ups
2x5
3x3

Flat Bench
1x10x45
1x5x65
1x5x95
3x5x110

Incline Bench
1x5x65
1x5x75
3x5x90

 

[Krueg]

Wednesday, July 4th. 2012.
Workout B

Gym was only open 8am-1pm so it was a little crowded but, I made sure I got all my lifts in.

Front Squat
1x10x45 (warm-up)
1x5x95
1x5x125
3x5x145
*Backed off 10lbs to work on form

Bent-Over Rows
1x10x45 (warm-up)
1x5x65
1x5x75
1x5x85
2x5x90

Overhead Press
1x10x40 (warm-up)
1x5x60
1x5x70
3x5x80

Deadlift
1x5x155
1x5x180
1x5x205

Barbell Wrist Curls
1x10x60
1x8x60

Calf Raises
3x10x50

 

[Krueg]

Friday, July 6th. 2012
Workout A

Back Squat
1x10x45 (warm-up)
1x5x95
1x5x135
3x5x170

Chin-Ups
1x5
1x4
1x3
1x2 1/2
1x3

Bench Press
1x10x45 (warm-up)
1x5x75
1x5x95
3x5x110

Incline Press
1x5x65
1x5x75
3x5x90

And finished off with Forearms and Calves.

 

[Krueg]

Nice work krueg. I see youve increased the weight a bit. Just maintain the consistency and the gains will come.

Thanks Espi, I've increased my Squat and Deads but, that could just be a "learning" progression. Overhead Press and Bench have stayed pretty much the same but, those are smaller muscles working so, could take more time. I'll keep working on my progression plan on adding 5-10lbs each day or week.

 

[Krueg]

Monday, July 9th. 2012
Workout B

Front Squat
1x10x45
1x5x95
1x5x125
3x5x145
*Went with the Olympic grip today instead of crossing my arms. Its a little harder for me to do that grip. Figured I should learn this grip, when I move on to power cleans and clean & presses..

Bent-Over Rows
1x10x45
1x5x65
1x5x75
3x5x90

Over-Head Press
1x10x40
1x5x60
1x5x70
1x5x80
1x4x80 (just couldn't get the 5th rep up)
1x5x80

Deadlift
155x5
185x5
210x3
*As I was psyching myself up for my last set I had a guy sit down on a bench and watch me. I wasnt expecting that so I knew I'd better make this lift!


Barbell Wrist Curls
2x10x60
*Forced Reps on last set for the last few reps

Calf Raises
3x10x55

 

[DanZy]

Why are you doing wrist curls?

 

[Krueg]

Why are you doing wrist curls?

I alterate Wrist Curls and Reverse Curls to strengthen my forearms. Yes, I know Deadlifts will work them, but I believe doing wrist work will help my grip.