Krueg's Strength & Size Journal

[Krueg]

Wednesday, July 11th 2012

Back Squat
1x10x45 (warm-up)
1x5x100
1x5x155
1x5x170
1x5x180
1x5x190

Chin-Ups
1x5
1x4
1x3
2x2

Flat Bench
1x10x45 (warm-up)
1x5x75
1x5x95
2x5x115
1x3x115
*Kinda p!ssed I couldnt get the last two reps. Guess I'll stick with 115 until it gets easier.

Incline Bench
1x5x65
1x5x75
2x5x90
1x4x90

 

[DanZy]

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.

I reckon you're really wasting your time.

 

[Krueg]

I reckon you're really wasting your time.

Thanks for the tip,

 

[Krueg]

Didnt realize the gym I go to closes at 8pm on Friday nights until I got there at 7:42pm yesterday and the doors were locked, which p!ssed me off.. Thought about just waiting til Monday to start my schedule but, I felt I had to train today.

Saturday, July 14th 2012.
Workout B

Front Squat
1x10x45 (warm-up)
1x5x95
1x5x125
3x5x150

Bent-Over Rows
1x10x45 (warm-up)
1x5x65
1x5x75
3x5x95

Over-Head Press
1x10x40 (warm-up)
1x5x60
1x5x70
2x5x80
1x3x80
*Might need to back off cause my press hasn't been increasing

Deadlift
160x5
190x5
210x5

Reverse Curls
2x8x50

Calf Raises
3X12X35
*Not sure why I backed off 15lbs to go for higher reps... but, guess thats what my mind and body wanted.


Had an okay workout, wasnt too motivated and felt tired. But, I'm glad I just went in there and got my lifts in.

 

[Krueg]

Monday, July 16th 2012
Workout A

Back Squat
1x10x45 (warm-up)
1x5x135
1x5x165
1x5x190
1x3x195
1x3x200


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

Bench Press
1x10x45 (warm-up)
1x5x75
1x5x95
1x5x115
2x5x105
1x10x75

Incline Press
1x5x65
1x5x75
2x5x90
1x3x90

Barbell Wrist Curls
2x10x60

Calf Raises
3x10x50

 

[Krueg]

Wednesday July 18th 2012
Workout B

Front Squat
1x10x45 (Warm-Up)
1x5x100
1x5x135
3x5x155

Barbell Rows
1x10x45 (Warm-Up)
1x5x65
1x5x80
3x5x95

OH Press
1x10x40 (Warm-Up)
1x5x50
1x5x60
3x5x70
*Been strugling with 80lbs so, thought I'd drop 10 pounds. Still a challenge but, could complete all my reps.

Deadlifts
155x5
190x5
210x5
*Felt a little easier, might shoot for 215 or 220 next Monday.

Skipped calves & forearms had to go home and get ready for work, had a good session.

 

[Krueg]

Friday, July 20th 2012
Workout A

Back Squat
1x10x45 (Warm-Up)
1x5x140
1x5x175
200x4
200x3
200x3

Chin-Ups
1x5
1x5
1x5
1x4
1x3

Bench
1x10x45 (Warm-Up)
1x5x75
1x5x95
3x5x105
*Been strugling with 115lbs and havent been progressing. Figured I should de-load and work my way back up.

Incline Press
1x5x65
1x5x75
3x5x85

Reverse Arm Curls
1x10x50
1x8x50

Machine Calf Raises
2x10x55
1x8x55

Had a good workout, gonna rest for the weekend (besides work) and hit it again Monday...

 

[Krueg]

Monday, July 23rd. 2012

Front Squat
1x10x45 (warm-up)
1x5x100
1x5x125
3x5x145

Barbell Rows
1x10x45 (warm-up)
1x5x65
1x5x80
3x5x95

Over-Head Press
1x5x50
1x5x60
3x5x70

Deadlift
1x5x160
1x5x190
1x5x215 (PR)
*Found out this morning I was starting out too low when deadlifting, so I fixed that.

Barbell Wrists Curls
2x10x60

Machine Calf Raises
3x10x55

Pretty good workout, nothing special.

 

[Krueg]

Wednesday, July 25th. 2012
Workout A

Back Squat
1x10x45 (Warm-Up)
145x5
180x5
200x3
200x3
200x2

Chin-Ups
1x5
1x5
1x5
1x4
1x2

Bench Press
1x10x45 (Warm-Up)
1x5x75
1x5x95
3x5x105

Incline Press
1x5x65
1x5x75
2x5x85
1x5x75

Skipped Forearms.

Calf Raises
3x10x55

 

[Krueg]

Friday, July 27th. 2012
Workout B

Front Squat
1x10x45 (Warm-Up)
1x5x100
1x5x125
3x5x150

Barbell Rows
1x10x45 (Warm-Up)
1x5x65
1x5x80
3x5x95

OverHead Press
1x5x50
1x5x60
3x5x70

Deadlift
165x5
195x5
225x3
*Grip was slipping on my 3rd rep, but I think I could of made it to 5 reps.

Calf Raises
4x10x60

Barbell Wrist Curls
2x10x60

Had a good workout, saw the first guy there with a training journal besides me.

 

[Krueg]

Monday, July 30th. 2012
WorkOut A

Warm-Up:
Jump Rope - 100 reps

Back Squat:
1x10x45 (Warm-Up)
1x8x100 (Warm-Up)
-----------------------
1x5x160
1x5x180
1x4x200
2x3x200

Chin-Ups:
3x5
1x4
1x2 1/2

Bench Press:
1x10x45 (Warm-Up)
1x5x70
1x5x90
3x5x110

Incline Press:
1x5x45
1x5x65
3x5x85

Reverse Arm Curls:
1x10x50
1x9x50

Calf Raises:
5x10x60

Time: Hour and a half.

 

[Krueg]

Feels fine, but squats do take quite a bit of energy out of me.

 

[Krueg]

You mean not making all 5 reps? A week or two ago I wanted to see if I could reach 200lbs and I did. I guess I been trying to work with that until it becomes easier. Though the other day I was thinking about dropping 10lbs this Friday and go 3x5 with 190 and work my way up.

 

[Krueg]

First off, great job on getting to 200lbs! Most men will never squat that much (or at all) in their lives.

I agree with dropping perhaps 5-10lbs and moving up, as opposed to trying to force up the reps at 200. I probably don't have to tell you but squats are not an exercise to do uncomfortably or with a higher chance at injury

I agree with you, I dont have to go balls to the wall everytime. They dont feel uncomfortable, but more of a challenge... I like lifting on the heavier side at this point in my life. I started out in high school lifting with compound movents and power training; me being younger. I had other things on my mind and wanted to do other lifts, like bicep curls and machine exercises. Now I'm just concerned with my # and how to improve it.

 

[Krueg]

Wednesday, August 1st.
Workout B

Front Squat:
1x10x45 (Warm-Up)
1x5x110
1x5x135
3x5x150

Bent-Over Rows:
1x10x45 (Warm-Up)
1x5x55
1x5x75
2x5x95
1x5x100 (PR)

OH Press:
1x10x30
1x5x50
1x5x60
3x5x70

Deadlift
165x5
195x5
225x5
*225 felt easier, going for 235 next week.

Skipped calves, sore from monday

Barbell Wrist Curls:
2x10x60

 

[Krueg]

Friday, August 3rd. 2012.
Workout A

Warm-Up: Jump Rope 85 reps

Back Squat:
1x10x45 (Warm-Up)
1x8x95 (Warm-Up)
-------------------------
1x5x150
1x5x170
3x5x190

Chin-Ups:
3x5
1x4
1x3

Bench Press:
1x10x45 (Warm-Up)
1x5x70
1x5x90
3x5x110

Not the best workout, just couldn't get into the rhythm.

 

[Krueg]

Monday, August 6th 2012
WorkOut B

Front Squat:
1x10x45 (Warm-Up)
1x5x110
1x5x135
3x5x150

Barbell Rows:
1x10x45 (Warm-Up)
1x5x70
1x5x80
3x5x100 (PR)

Shoulder Press:
1x5x50
1x5x60
3x5x70

Deadlift:
165x5
195x5
235x2 (PR)
*225 felt easier last week, but just adding that extra 10lbs felt pretty heavy.

Barbell Wrist Curls:
2x10x60

Machine Calf Raises:
3x10x60

Had alot better workout than Friday...

 

[Krueg]

Wednesday, August 8th. 2012
Workout A

Back Squat:
1x10x45 (Warm-Up)
1x5x160
1x5x180
3x3x200
*Found out I been squating a little too low and my rear is starting to tuck under, going to work on this...

Chin-Ups:
2x5
3x4

Bench Press:
1x10x45 (Warm-Up)
1x5x70
1x5x90
3x5x110

Incline Press:
1x5x45
1x5x65
3x5x85

Reverse Arm Curls:
1x10x50
1x10x40

 

[Krueg]

Friday August 10th 2012
Workout B

Front Squat
1x10x45 (Warm-Up)
1x5x110
1x5x130
3x5x150


Barbell Rows
1x10x45 (Warm-Up)
1x5x65
1x5x80
3x5x100

Standing Shoulder Press
1x5x30
1x5x50
3x5x70

Deadlift
165x5
195x5
230x2
230x2

 

[Krueg]

This past week has been busy for me and I missed Mondays (08/13/12) and Fridays (08/17/12) workout... Hoping next week will be better!