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FINAL LOG - KRIZTUFF12765

KRIZTUFF private msg quote post Address this user
Hi guys,

So I'm back with a new log. Last week, I competed in the Belgian IFBB Championship where I finished sixth out of a group of twelve. I was really satisfied with the results, as this was my first stage experience.

I've got to look forward though! I'm planning on competing again next year. So I've formulated some goals:

1. Gain strenght in deadlifts, 'cause I've been neglecting that for way too long.

2. Squat over 200 kg. My current all-time 1RM is 165 kg.

3. Sort out my metabolism. I've got quite some metabolic damage from cutting for so long, so I started reverse dieting the day after the championship.

4. Train abs some more, I've been neglecting them for way too long.

I've made a lot of progress over the last year, as you can see in this picture:




If I could make that kind of progress (natty) over 10 months, who knows what I can achieve next year?!

Current stats:

* Height: 1m70
* Weight: 65 kg
* Supps: Whey perfection, C4 and xtend
* Macros: currently 1650 kcal / 165 carbs / 124 protein / 55 fats. Trying to go back to maintenance and start a lean bulk from there on. Currently the reverse diet is going well.
* Training method: Ogus PHAT adjusted to my personal preference.

Here are some more pics from the competition:































Alrighty, enough pictures for today. Let's start logging!

So today I had LEG MONDAY

1. Squats: 65 kg x 5 / 85 kg x 5 / 95 kg x 5 / 105 kg x 5 / 115 kg x 5 / 125 kg x 3 (I work-out by myself, so didn't have anyone to spot me).

2. Stiff Legged Deadlifts: 25 kg x 5 / 30 kg x 5 / 35 kg x 5 / 40 kg x 5 / 45 kg x 5 / 50 kg x 5 / 55 kg x 5

3. Standing Calf Raise: 97 kg x 5 / 102 kg x 5 / 107 kg x 5 / 112 kg x 5 / 117 kg x 5

4. Single leg hamstrings: 22 kg x 15 / 27 kg x 15 / 32 kg x 11 / 32 kg x 10 / 32 kg x 9

5. Barbell Lunges: 25 kg x 10 / 35 kg x 10 / 45 kg x 10 / 55 kg x 10

So that's it!
If any of you have good advice on reverse dieting or post-competition information, shoot!

See y'all.
Post 1 IP   flag post
Maarten private msg quote post Address this user
Nice bro! Love the fact that you start logging again. #teamwe'llbeatdepatrick
Post 2 IP   flag post
Trev182 private msg quote post Address this user
In! You have done well so far so kick on now!
Post 3 IP   flag post
KRIZTUFF private msg quote post Address this user
Thanks bro's! An other goal of mine is to keep this log up to date for at least one whole year. I'm so motivated! Lookin' forward to the road that's up ahead.
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KRIZTUFF private msg quote post Address this user
Alright bro's, so today I had UPPER BODY TUESDAY

Current morning weight: 65,4.
That's a loss of 80 grams after my monday weight of 66,2 (had a great refeed the day before, that's why my weight was slightly higher).
Starting from tomorrow kcal go up by 100 with 15 g of carbs.

Training today went great. Finally got on my PWO again after a month of no use at all. God I love pre-workouts so much. Makes me even more motivated!

So the stats for today:

1. Bench Press: 65 kg x 5 / 75 kg x 5 / 80 kg x 5 / 85 kg x 5 / 90 kg x 3
2. Weighted Pull-ups: BW x 6 / 5 kg x 5 / 5 kg x 5 / 7,5 kg x 4 / 7,5 x 3
3. DB Shoulder Press: (Did machine shoulder presses today, 'cause all the seats were taken) 32 kg x 10 / 41 kg x 10 / 54 kg x 8 / 59 kg x 5
4. Horizontal Rows: 20 kg x 12 / 25 kg x 12 / 30 kg x 12 / 35 kg x 12
5. Decline Skullcrushers: 17 kg x 15 / 27 kg x 8 / 27 kg x 8
6. Barbell Curl: 20 kg x 8 / 26 kg x 8 / 30 kg x 8 / 34 kg x 5
7. Face Pulls: 45 kg x 15 / 50 kg x 15 / 55 kg x 12 / 60 kg x 9

Did some windmills for abs afterwards too.
Post 5 IP   flag post
KRIZTUFF private msg quote post Address this user
Aight so today an other LOWER BODY DAY . Should have had today as a "rest" (/cardio) day actually, but seeing I have class 'till 6.30 pm tomorrow and I'll be home late it seemed better for me to take that rest day tomorrow.

So I tried deadlifts again today for the first time in months!

This is what went through my head when I entered the gym:




So here are the stats:

1. Deadlifts: 35 kg x 5 / 45 kg x 5 / 50 kg x 5 / 55 kg x 5 / 65 kg x 4
2. Squats: 55 kg x 10 / 75 kg x 10 / 85 kg x 10 / 95 kg x 8 / 105 kg x 8
3. Standing Calf Raises: 102 kg x 5 / 107 kg x 5 / 112 kg x 5 / 122 kg x 5 / 127 kg x 5
4. Lying Leg Curls: 32 kg x 12 / 37 kg x 12 / 42 kg x 12 / 47 kg x 8 -> dropped the weight to 32 kg to rep for an other 10 reps to go beyond failure.
5. Seated Calf Raises: 73 kg x 8 / 86 kg x 8 / 100 kg x 8
6. Seated Leg Curls: 39 kg x 12 / 45 kg x 12 / 45 kg x 12

Alright so what can we conclude? My deadlift is wank. But this isn't the time for negativity. I believe a great mindset can conquer all obstacles. So what's good about this situation? Well firstly, I am very motivated to turn this weakness intro a strenght. Just like squats last year, I can turn this around. I'm going to focus on getting stronger and better on deadlifts. Secondly, I'm trying to perfect my form. Imo, form is everything. Especially when doing deadlifts. So technique first, weight later. I'm gonna kill it this year guys, just wait and see!

KRZTFF OUT
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_RudeCrew private msg quote post Address this user
Good job at the competition man! Glad you're back!
Post 7 IP   flag post
TyrannosaurusFlex private msg quote post Address this user
Gj dude! Definitely nice to see more people competing.

Your posing looks like it needs some work, have you considered hiring a coach?
Post 8 IP   flag post
KRIZTUFF private msg quote post Address this user
Thanks guys!
@Arnoe yeah you're right. It does need some work. I actually had a few people that gave me feedback, but the ugly truth is that I just didn't invest enough time in posing. So that's an other aspect I need to work on. Thanks for the feedback!

As for today, I had rest/cardio day. Had class 'till 6.30, so I only got home around 7.30 and had to make dinner. So as for cardio, I went for a chill jog on a winter night to calm my mind after a busy day. Felt great!

Oh I by the way, I found some other pictures from the competition:







As for tomorrow: PUSH DAY

Already lookin' forward, will be EPIC!

KRZTFF OUT
Post 9 IP   flag post
KRIZTUFF private msg quote post Address this user
Sup bros,

So today I had my PUSH FRIDAY workout. Had lots of energy, so it went great. Here's the stats:

1. Decline DB Press: 28 kg (per DB) x 10 / 30 kg x 10 / 32 kg x 8 / 32 kg x 6
2. Incline Flyes: 16 kg (per DB) x 10 / 18 kg x 10 / 20 kg x 10 / 22 kg x 7 -> immediately dropped down to 12 kg x 8.
3. Overhead Triceps: 35 kg x 15 / 40 kg x 10 / 45 kg x 8 --> immediately dropped down to 30 kg x 8.
4. Lateral Raises: 8 kg x 15 / 10 kg x 15 / 12 kg x 12
5. 1 Arm Rope Extension: 15 kg x 15 / 20 kg x 8 -> drop 10 kg x 8 / 20 kg x 6 -> drop 10 kg x 8

Made sure to get that beyond failure feeling. Really focussing on getting everything out of my work-out and feeling every set and rep. Also did some abs afterwards: weighted sit-ups.

As for the weight, I gained a little (0.5 kg) over the last days. This might be water, 'cause I still look the same. If I keep on adding weight over the weekend while being on 1750 kcal I think I'll have to drop a little bit in kcal so that my metabolism can recover well. Is there anyone out there that has experience in reverse dieting? It will be great to get some advice.

KRZTFF OUT
Post 10 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi friends,

Today's stats for PULL SATURDAY

1. DB Row: 16 kg x 12 / 18 kg x 12 / 20 kg x 12 / 22 kg x 12 / 24 kg x 10
2. Lat-pulldowns: there weren't really any numbers on the weights, so this is just an estimate. 42 kg x 15 / 54 kg x 12 / 64 kg x 8 -> dropped to 42 kg and repped 8 times.
3. Horizontal Row: 25 kg x 12 / 35 kg x 10 / 40 kg x 10 / 45 kg x 10
4. DB Curl: 12 kg x 8 / 14 kg x 8 / 16 kg x 7 / 16 kg x 5 -> dropped to 10 kg and repped 7 times. MASSIVE pump after this one.
5. Rope Hammer Curls: 20 kg x 12 / 30 kg x 12 / 40 kg x 12 / 45 kg x 10 / 50 kg x 8 -> dropped to 30 kg and repped 8 times.
6. Face-pulls: 45 kg x 12 / 50 kg x 12 / 55 kg x 10.

Had lots and lots of energy today. Was freakin' awesome!

KRZTFF OUT
Post 11 IP   flag post
cardinal private msg quote post Address this user
In for this log. Good to hear the reverse diet is going well. I'm currently doing the same as I went on an 8 month cut from 175 lbs to 142 lbs (my current weight). Right now I'm managing to maintain on 2100 net kcals, adding in 80 kcals each weak (20 g more carbs). I'm hoping to bulk up from 142 lbs on around 2350 kcals, gaining lean mass of around 1 lb a month. Will be interesting to compare our experiences!
Post 12 IP   flag post
KRIZTUFF private msg quote post Address this user
@cardinal awesome! If you have any tips or tricks you'd like to share: be my guest.
So I'm back at 65,8 kg. Which means I've been on the same weight for a week since I switched from 1650 to 1750. Didn't gain anything. Should I already add kcal or wait just a little longer?

As for training, today I had a rest day. Sunday rest day for me means: training some extra abs and doing some cardio. Went for a 35 min jog through the woods. Really enjoyed it! It's all about mindset. I'm trying to enjoy every part of my workouts and life in general. So far it's going great.

So what's the plan for the next week?
LEG MONDAY tomorrow after class. Already looking forward to making my wheels buuuurn! And from next friday 'till sunday I'll be at Disneyland Paris with the misses. Will be so much fun! Prepare for some foodporn pics when I'm back!

KRZTFF OUT
Post 13 IP   flag post
cardinal private msg quote post Address this user
@KRIZTUFF From personal experience it depends on how many macros you are dialing in. I used to add an extra 150 every two weeks but have noticed adding 80 every week works jsut as well and |I prefer doing it this way. I've only got another 160 to dial back in I estimate before I would start SLOWLY gaining weight.

Also great point about the mind set. Regardless of how busy life gets I keep lifting. it orders me and makes me better in other aspects. Looking forward to the leg log!
Post 14 IP   flag post
KRIZTUFF private msg quote post Address this user
@cardinal thanks for the advice bro. Will up my kcal and carbs in two days if my weight stays the same.

And for everyone else out there following the log, here's a pic from one of my (imo) best parts of my body: my back.




This makes me happy.

KRZTFF OUT
Post 15 IP   flag post
KRIZTUFF private msg quote post Address this user
Wadup friends!

So today I had LEG MONDAY. Here are the stats:

1. Squats: 75 kg x 5 / 95 kg x 5 / 105 kg x 5 / 115 kg x 5 / 125 kg x 3 / 130 kg x 2

2. Stiff Legged Deadlifts: 30 kg x 5 / 40 kg x 5 / 45 kg x 5 / 50 kg x 5 / 55 kg x 5 / 60 kg x 5

3. Standing Calf Raise: 102 kg x 5 / 107 kg x 5 / 112 kg x 5 / 117 kg x 5 / 122 kg x 5

4. Single leg hamstrings: 22 kg x 15 / 27 kg x 15 / 32 kg x 12 / 32 kg x 10 / 32 kg x 10

5. Barbell Lunges: 25 kg x 10 / 35 kg x 10 / 45 kg x 10 / 55 kg x 10

So what can we conclude? I got a better stats on squats, stiff legged deadlifts and standing calf raises. Intensity of the training was high! Was sweating so hard, haha. I hope that I can keep making progress like this over the next weeks and months. So motivated!

KRZTFF OUT
Post 16 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi everyone!
So today I had UPPER BODY TUESDAY. Here are the stat's:

1. Bench Press: 65 kg x 5 / 75 kg x 5 / 85 kg x 4 / 90 kg x 3 / 95 kg x 2
2. Weighted Pull-ups: BW x 6 / 5 kg x 5 / 5 kg x 5 / 7,5 kg x 5 / 7,5 x 5
3. Machine Shoulder Press: 36 kg x 10 / 45 kg x 10 / 59 kg x 6 / 64 kg x 4 -> immediately dropped to 32 kg and repped 8.
4. Horizontal Rows: 20 kg x 12 / 30 kg x 12 / 35 kg x 12 / 40 kg x 12
5. Decline Skullcrushers: 17 kg x 15 / 27 kg x 7 / 27 kg x 6
6. Barbell Curl: 20 kg x 8 / 30 kg x 8 / 30 kg x 8 / 34 kg x 6
7. Face Pulls: 45 kg x 15 / 45 kg x 15 / 45 kg x 15 / 45 kg x 15 (really made sure I had correct form and felt the burn).

So what can we conclude for today? Bench press strenght went up! That's great, since one of my goals this year is to BP 120 kg. Also improved on the weighted pull-ups, machine shoulder press, horizontal rows AND barbell curls. I'm making huge strenght gains here! Also upped my kcal and carb intake by 100. Reverse diet is going great!

KRZTFF OUT
Post 17 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi friends!
So today I had an other LOWER BODY day, this time with deadlifts. I usually have this one on thursday, but seeing I'm going to Disneyland for 3 days on friday I couldn't skip my second leg day.

Felt really tired driving to the gym today, energy level wasn't that high. But I tried changing my mindset and thought "let's make the best of this". Once I started lifting, everything went waaaaay better! Here are the stats:

1. Deadlifts: 45 kg x 5 / 55 kg x 5 / 65 kg x 5 / 70 kg x 5 / 75 kg x 4
2. Squats: 55 kg x 10 / 75 kg x 10 / 85 kg x 10 / 95 kg x 10 / 105 kg x 5
3. Standing Calf Raises: 107 kg x 5 / 112 kg x 5 / 122 kg x 5 / 127 kg x 5 / 127 kg x 5
4. Lying Leg Curls: 32 kg x 12 / 37 kg x 12 / 42 kg x 12 / 47 kg x 10
5. Seated Calf Raises: 86 kg x 8 / 93 kg x 8 / 100 kg x 8
6. Seated Leg Curls: 39 kg x 10 / 45 kg x 10 / 45 kg x 10

So my deadlift strenght went UP! I know it's still weak in general, but I'm celebrating every victory. Small steps are better than none! As said before, my goal towards next year is to be able to deadlift 180 kg.

KRZTFF OUT
Post 18 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi guys,

So today I had PUSH DAY. Last work-out of the week for me. Going to Disneyland Paris tomorrow with the misses. So looking forward! Haven't had any rest days since.. Forever. Can't actually remember the last time I haven't worked out for more than 1 day. It'll do my body good!
Anyway, here are todays stats:

1. Decline DB Press: 28 kg (per DB) x 10 / 30 kg x 10 / 32 kg x 9 / 34 kg x 5
2. Incline Flyes: 16 kg (per DB) x 10 / 18 kg x 10 / 20 kg x 10 / 22 kg x 6 -> immediately dropped down to 12 kg x 10.
3. Overhead Triceps: 35 kg x 15 / 40 kg x 10 / 45 kg x 7 --> immediately dropped down to 30 kg x 9.
4. Lateral Raises: 8 kg x 15 / 10 kg x 15 / 14 kg x 12
5. 1 Arm Rope Extension: 15 kg x 15 / 20 kg x 9 -> drop 10 kg x 10 / 20 kg x 9 -> drop 10 kg x 8

Did some abs and a little bit of biceps afterwards too, really felt the burn. Energy levels were great! All thanks to this pre-workout meal:




Pasta with salmon, onions, mushrooms and some low-fat cheese to top things off. Macros for this delicious badboy: 647 kcal / 49 carbs / 45 protein / 29 fats.

Alright guys, I'm going to take a shower and pack my bag for tomorrow. See y'all on monday! Prepare for some foodporn pics when I'm back.




KRZTFF OUT
Post 19 IP   flag post
KRIZTUFF private msg quote post Address this user
Wadup bro's!
So I'm back from Disneyland Paris. Had such a blast really needed the time off and enjoyed every moment of it. Luck was on my side during these days, got promoted to a VIP room WITH park view for no extra cost. Haha!So now, as promised, here are some pictures:

Making sure I look tight as fak (nohomo)



Gigantic muffin of the gods



Me looking for gains and fucks to give (found none)



Epic meal: burger with chili-concarne, bacon, red onions and cheese and some frites AND hash brown potato sticks to top things off (macros: over 9000)



Striking a pose because #YOLO (notsrs)



The misses and me riding a rollercoaster THUMBS UP 'cuz we live dangerously like that



My bro and me (plz note the cameltoe)



All you can eat restaurant? K thx



I would've taken more foodpics, but I was just enjoying the moment so much I couldn't be bothered.

Anyway, went to the gym today with @Maarten to smash chest / tri's / traps. Was one hardcore work-out! Also did some biceps afterwards because we're real bros.
Gym is closed tomorrow and the day after tomorrow, which makes me sad. But I'm gonna use this time to spend some with the family. Merry christmas to all!

KRZTFF OUT
Post 20 IP   flag post
KRIZTUFF private msg quote post Address this user
Sup guys!

First of all: merry christmas to all. Hope y'all enjoyed your meals and time off with your family and friends. I sure as hell enjoyed mine!

So because of the holidays and the gym not being open all week, my schedule is a bit messed up. So today I had LEG DAY (which I usually have on mondays). Smashed it nonetheless!
Here are the stats:

1. Squats: 75 kg x 5 / 95 kg x 5 / 105 kg x 5 / 115 kg x 5 / 125 kg x 4 / 135 kg x 1

2. Stiff Legged Deadlifts: 35 kg x 5 / 45 kg x 5 / 50 kg x 5 / 55 kg x 5 / 60 kg x 5 / 65 kg x 4

3. Standing Calf Raise: 107 kg x 5 / 117 kg x 5 / 117 kg x 5 / 122 kg x 5 / 122 kg x 5

4. Single leg hamstrings: 22 kg x 15 / 32 kg x 13 / 32 kg x 11 / 32 kg x 10 / 32 kg x 10

5. Barbell Lunges: 25 kg x 10 / 35 kg x 10 / 45 kg x 10 / 55 kg x 10

KRZTFF OUT
Post 21 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi guys!

So I tried updating my log yesterday, but my internet connection messed up I think :/ It just didn't upload.. Weird!
Anyway, today I had a heavy leg day. Sadly, I couldn't complete this work-out. I was really in it, working the legs felt great. But after my squat series, I got called by my girlfriend that (because of a storm in Belgium) the train from her work to home didn't ride. So I had to pick her up at the trainstation. Some things are more important than working out, like helping out the woman you love.
Did this stop me? Hell no. I got home and did an improv work-out. I'll give y'all the stats of my squats series first:

SQUATS : 75 kg x 5 / 95 kg x 5 / 105 x 5 / 115 x 5 / 125 x 4 / 135 x 2 (new PR on squats without a spotter!!)

So for my improv workout:
SUPERSET: Lunges x 50 / BW Squats x 30 / Push-ups (for teh lolz) x 30. No rest & repeat 3 times. It's still better than nothing!

Currently I'm on 2000 kcal / 225 carb / 135 protein / 65 fat. The final weeks of my competition cut I was on 1450 kcal so this is a FEAST me for Energy levels are great and feeling super. Can't wait to UP those kcals even more and make massive gains!

KRZTFF OUT
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Peepss private msg quote post Address this user
Great work man in on your log!
Post 23 IP   flag post
KRIZTUFF private msg quote post Address this user
@Peepss thanks bro!

So yesterday I had PUSH DAY . This really is one of my favorites! Really felt the burn on my triceps. I can feel myself makin' dem gainz. Really training to get some lean gains during this bulk season. This is actually the first time I'm bulking while calculating macros. I'm really curious on how my body will respond. Will have to up the kcals slowly, cuz I'm still in my reverse diet. Starting to lose weight again on 2000 kcal, which means it's almost time to eat more. MOAR FOODS MAKE KRIZTUFF HAPPEH.

Alright, the stats for PUSH DAY

1. Decline DB Press: 28 kg (per DB) x 10 / 30 kg x 10 / 32 kg x 8 / 34 kg x 5
2. Incline Flyes: 16 kg (per DB) x 10 / 18 kg x 10 / 20 kg x 10 / 22 kg x 7 -> immediately dropped down to 12 kg x 7.
3. Overhead Triceps: 35 kg x 15 / 40 kg x 10 / 45 kg x 10 --> immediately dropped down to 30 kg x 7.
4. Lateral Raises: 8 kg x 15 / 12 kg x 15 / 14 kg x 12
5. 1 Arm Rope Extension: 15 kg x 15 / 20 kg x 11 / 20 kg x 9 -> drop 10 kg x 8

As for today, I should have a "rest" day. But I don't really like rest days, so every sunday I focus a little bit extra on abs. So made 'em burn and did some HIIT (Norton's HIIT) afterwards.

KRZTFF OUT
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Trev182 private msg quote post Address this user
No shoulder pressing movement on push day?
Post 25 IP   flag post
TyrannosaurusFlex private msg quote post Address this user
Haha those Disneyland pics (and their description) are GOLDEN! Looking good brosef
Post 26 IP   flag post
KRIZTUFF private msg quote post Address this user
@Trev182 you make a valid point. Will implement it in the routine from now on. Thanks!

@Arnoe haha thanks brobasaur, glad I could provide you with some giggles!

So today I had MONDAY LEG DAY. Had so much energy. Sadly, the gym was PACKED with new-years resolution people. But I'm quite patient with em, we all had to start somewhere. Most of them aren't training legs anyway so it didn't bother me that much. Here are the stats:

1. Squats: 75 kg x 5 / 95 kg x 5 / 105 kg x 5 / 115 kg x 5 / 125 kg x 4 / 135 kg x 1

2. Stiff Legged Deadlifts: 40 kg x 5 / 45 kg x 5 / 50 kg x 5 / 55 kg x 5 / 60 kg x 5 / 65 kg x 5

3. Standing Calf Raise: 122 kg x 5 / 122 kg x 5 / 122 kg x 5 / 122 kg x 5 / 122 kg x 5

4. Single leg hamstrings: 32 kg x 15 / 32 kg x 15 / 32 kg x 12 / 32 kg x 12 / 32 kg x 10

5. Barbell Lunges: 25 kg x 10 / 35 kg x 10 / 45 kg x 10 / 65 kg x 10

Still making small improvements on legs. They seem to be growing the best of all. Really satisfied about my leg progress! Will provide some pics soon.

KRZTFF OUT
Post 27 IP   flag post
KRIZTUFF private msg quote post Address this user
Wassup bros! So I had my first exam today. Strategic management. Aced that m'fcker! So wednesday is my "rest" day. Which basically means I give my body a rest and go for a light jog in the evening. Yesterday I had UPPER BODY TUESDAY. Didn't really felt "into" my workout the first 3 excersizes tbh. But then suddenly this epic motivational speech started playing on my mp3player and totally DOMINATED the rest of the work-out. Was dripping in sweat.
Here are the stats:

1. Bench Press:Had the to DB presses, cuz the bench press was full of new-year-people. Ofcourse. 28 kg (a DB) kg x 5 / 30 kg x 5 / 32 kg x 5 / 38 kg x 3 / 38 kg x 3

2. Weighted Pull-ups: BW x 6 / 5 kg x 5 / 5 kg x 5 / 7,5 kg x 4 / 7,5 x 4

3. Machine Shoulder Press: 41 kg x 10 / 50 kg x 10 / 59 kg x 6 / 64 kg x 5 -> drop to 32 kg x 8

4. Horizontal Rows: 20 kg x 12 / 30 kg x 12 / 35 kg x 12 / 40 kg x 12

5. Decline Skullcrushers: 17 kg x 15 / 27 kg x 8 / 27 kg x 8

6. Barbell Curl: 20 kg x 8 / 30 kg x 8 / 30 kg x 8 / 34 kg x 6

7. Face Pulls: 45 kg x 15 / 50 kg x 15 / 55 kg x 12 / 60 kg x 10

Btw, found an other pic of my during my contest. This is one of my favorites!




KRZTFF OUT
Post 28 IP   flag post
KRIZTUFF private msg quote post Address this user
Hai there!

So today, I had LOWER THURSDAY. You know what that means? Deadlifts baby! I used to hate these, but the more I'm doing deadlifts, the more I'm enjoying them. Training was intense. Didn't have any music, which is wank, but that didn't bother me that much today. Went in there, dominated and left. Stats:

1. Deadlifts: 55 kg x 5 / 55 kg x 5 / 65 kg x 5 / 70 kg x 5 / 75 kg x 5

2. Squats: 55 kg x 10 / 75 kg x 10 / 95 kg x 10 / 105 kg x 10 / 155 kg x 5 -> drop to 75 x 8

3. Standing Calf Raises: 122 kg x 5 / 127 kg x 5 / 127 kg x 5 / 132 kg x 5 / 132 kg x 5

4. Lying Leg Curls: 32 kg x 12 / 37 kg x 12 / 42 kg x 12 / 47 kg x 10

5. Seated Calf Raises: 93 kg x 8 / 100 kg x 8 / 100 kg x 7

6. Seated Leg Curls: 39 kg x 10 / 45 kg x 10 / 45 kg x 10

Motivated as FUCK. Now time for me to make myself a post-workout meal. JUMMMMMM.
Going to bed afterwards, got exams tomorrow.

KRZTFF OUT
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cardinal private msg quote post Address this user
Deadlifts on lower body day followed by heaps of volume. I approve!
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