Kruegs Journal

[TheStig]

Nice man! Goin heavy on the deads!

 

[Krueg]

Thanks, I actually realized after my workout my training percents got out of whack and really only should of worked up to around 250 for 3 instead of 275. I thought that it was kind of odd to pull 5lbs less of my gym max for a triple.

 

[Krueg]

Monday, April 1st. 2013

OH Press 3x3 + Singles
45x5
55x5
70x3
80x3
90x3
100x3
105x1
105x1

Assistant Work

Dips: 4 sets of 8,8,7,4
Lat Pulls: 3 sets of 10,10,8
Side Laterals: 3x10
Shrugs: 3x10

 

[DanZy]

It maybe be worth adding some push presses to boost your OH press

 

[Krueg]

It maybe be worth adding some push presses to boost your OH press

Once in awhile I'll use Push Presses when needed, but I mainly like to do them strict; that's just what works for me.

 

[Krueg]

Tuesday, April 2nd. 2013

Squat 3x5
Barx10
95x5
120x5
145x5
160x5
185x5
205x5

Assistance:
Cambered Bar GM's off Pins: 3x6
Leg Press: 4x12
Side Bends: 4x10

 

[Krueg]

Thursday, April 4th. 2013
Wave 2 - Cycle 6

Bench
45x10
55x5
70x5
85x5
95x5
110x5
120x8

+ Assistance

Saturday, April 6th. 2013
Wave 2: Cycle 6

Death-lifts
115x5
140x5
165x3
185x5
210x5
235x5

+ Assistance

 

[Krueg]

Tuesday, April 9th. 2013
Wave 3

Squat
Barx8
95x5
120x5
145x3
185x5
205x3
230x1
255x1

Assistance

Leg Press 4x12
Glute/Ham Raise 3x8
DB Side Bends 3x10
Seated Calves 3x10

Time: About an Hour

 

[TheStig]

Good work. Not saying calf raises are bad or anything but if you wanna blast those calves and get em ripped, jumping rope works wonders, it did for me at least.

 

[Krueg]

Good work. Not saying calf raises are bad or anything but if you wanna blast those calves and get em ripped, jumping rope works wonders, it did for me at least.

I use to do some jump roping before my workout to get the blood pumping, but eventually stopped. It probably wouldn't hurt to start throwing them in again.

 

[Krueg]

Wednesday, April 10th. 2013
Wave 3

Bench
2x10x45
55x5
70x5
85x3
110x5
120x3
135x1
145x1
150x1

Assistance

DB Incline Press: 3 sets of 20,15,10
Tricep Ext: 3 sets of 8,6,6
Lat Pulls: 3x10
Hammer Curls: 3 sets of 10,8,6

 

[Krueg]

Friday, April 12th 2013

Deadlift
115x5
145x5
165x3
210x5
235x3
265x1
275x1
285x1

Assistance

Good Mornings 3x5
Leg Curls 3x12
Rows 3x8
Weighted Sit-Ups 3x12

 

[Krueg]

Sunday, April 14th. 2013
Wave 3 - Cycle 6

OH Press
45x8
55x5
70x3
85x5
95x3
110x1
120x0
*Went for a 5lb PR attempt on the last set, but not quite there yet.

+ Assistance

Monday, April 15th. 2013
Wave 1 - Cycle 7

Squat
45x8
100x5
125x5
150x3
175x3
205x3
230x3

+ Assistance

 

[Krueg]

Another squat day - worked up to 85%. Wasn't really feeling it but, it had to be done...

Monday, April 22. 2013
Wave 2 - Cycle 7

Squat
2x5xBar
100x5
125x5
150x3
165x5
190x5
215x5

Leg Press - 4x12
Calf/Glute/Ham Raises - 4x8
DB Side Bends - 3x10 (maybe did a 4th set, lost track)
Calves - 3x12

 

[Krueg]

Still hitting the gym 3-4 times a week, just haven't been keeping up on my log. So here is my most recent logs...


Wednesday, April 24. 2013
Wave 2 - Cycle 7

Bench
2x10x45
60x5
75x5
90x3
95x5
110x5
125x5
*Everything felt good, but wasn't feeling too strong so I just did the prescribed reps. Also went with a little wider on my grip - pinky's on the first ring.

DB Incline Press
3 sets of 15,12,10 x 25's

Lat Pulls
4 sets of 12,12,10,8 x 60

Rear Delts
3x10

Barbell Curls
4 sets of 8,8,8,6 x 50

Time: 30-45 mins

Post Workout: Glass of milk w/ Peanut Butter & Banana sandwich.

 

[Krueg]

Thursday, April 25th. 2013
Wave 2: Cycle 7

Deadlift
115x5
135x5
175x3
185x5
215x5
245x6 +1 Rep

Good Mornings
3x5x145

Leg Curls
3x12x50

Weighted Sit-Ups
3x12,10,10 x 50
*found two - 25lb plates that kind of inter-locked to do these. I guess I could try a heavy dumbbell instead..

 

[Krueg]

Sunday, April 28. 2013
Wave 2 - Cycle 7

OH Press
45x5
45x5
60x5
70x5
75x5
90x5
100x5

Dips
4 sets of 8,8,6,3 x BW

Cable Rows
3x12x60

Side Laterals
3x12

Shrugs
3x10x120

 

[Krueg]

Monday, April 29. 2013
Wave 3 - Cycle 7

Squat
2x5x45
100x5
125x5
150x3
190x5
215x3
230x1
255x1
260x1 (5lb PR)

Leg Press
4x12x140

Leg Curls
4x12x50

Lat Pulls
3x10x60

DB Side Bends
4x12 w/ 65 DB

Overall a good session today. Nothing crazy on the assistant work, just lighter weight for reps to build muscle and work on weaker areas.

 

[TheStig]

That's determination right 'chere...nice job Krueg.

Hitting the gym when you don't want to...is what ultimately develops results. It'll make you stand apart from the majority of guys with the average physiques who choose to stay in and watch TV.

Keep up the great work. Inspiring.

I second this.

 

[Krueg]

Thanks for the support guys.