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FINAL LOG - KRIZTUFF12765

KRIZTUFF private msg quote post Address this user
Hi brothers!

First of all: sorry for not really updating the log this week. I had quite a rough week. Not physically but mentally. After two years, my girlfriend and me broke up. Was actually quite a surprise for me. Although I'm quite heart-broken, I'm positive about things. Everything will work out in the end. Every end is a new beginning. I'm also very thankful to have my bro @Maarten. We went out on thursday for his bday and we had a blast!

So what I'm trying to focus on now is having the right mindset. Only YOU control how YOU feel. I could sit around all day, beating myself up and crying in bed. But I'm not a victim nor a weakling. This is just an other obstacle in life that I have to overcome. And as long as I have my dream - which is to become a top natural bodybuilder - I will find a way to surpass failures.

And I know there are going to be times when things are not going to go right. There are going to be times that anything that can happen, will happen. But during those down moments, that's where the growth takes place. Anybody can feel good when they have their health, their bills are paid, they have happy relationships. Anybody can be positive then. Anybody can have a larger vision then. Anybody can have faith under those kind of circumstances. But the real challange of growth, mentally, emotionally and spiritually, comes when you get knocked down.

So I can either chose to let it destroy my life, or build upon it. I can permit it to let it hold me down or I can decide that I'm not going to let that happen to me. I am bigger than this.

/end emotional post

Now as for the training part. In the beginning of this log I told y'all I had problems with deadlifts and it's one of my goals to get better at it. Well, this week I achieved a milestone. For the FIRST TIME EVER I was able to deadlift 105 kg (3 reps). This is probably just a warm-up weight for most of you guys. But hey, small progress is progress! Gotta stay positive.

So what's up now: I'm gonna start logging again every day. Tomorrow I've got MONDAY LEG DAY with some heavy ass squats. LOOKIN FORWARD BROS

KRZTFF OUT
Post 51 IP   flag post
KRIZTUFF private msg quote post Address this user
Sup bros!
Got a new haircut, that's whats up. Here's a pic:




Fresh alpha haircut, just gave me an instant testo-boost. Picture was taken right before leg day. Need I say more? Work-out was awesome. Forgot about all the negativity in life and just started lifting and focussing. I'm telling you guys: for me, working my ass off in the gym is the best therapy.

During squats today, I also really focussed on my technique. Making sure my form was 100% and going low enough. I also made a new PR on SDL's. That bulkin' strenght! Mass is really coming along nice now. I'm so excited to see how I'm going to look when I'm completely shredded again!
Here are the stats of todays workout:

MONDAY LEG DAY

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 2

2. Stiff Legged Deadlifts: 45 kg x 5 / 55 kg x 5 / 60 kg x 5 / 65 kg x 5 / 70 kg x 5 / 75 kg x 5 (new PR!)

3. Standing Calf Raise: 122 kg x 5 / 127 kg x 5 / 132 kg x 5 / 137 kg x 5 / 137 kg x 4

4. Leg extensions: 39 kg x 8 / 52 kg x 8 / 66 kg x 8 / 79 kg x 8 / 93 kg x 8 / 107 kg x 6. After this I put the weight back on 32 kg. Did 10 reps with both legs, 5 x left leg, 5 x right leg, 5 x left leg, 5 x right leg AND again 10 reps with both legs. That was one set. Did 3 of those. Felt the burn!

5. Barbell Lunges: 35 kg x 10 / 45 kg x 10 / 55 kg x 10 / 65 kg x 10

There we go lads. Tomorrow UPPER BODY TUESDAY. Ready2destroy.jpeg

KRZTFF OUT
Post 52 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi bro's,

So today I had UPPER BODY TUESDAY. Met up with @Maarten at the gym. Didn't have the pleasure of training together with him, 'cuz he had deadlift-day and I also need to keep track of my routine. Was still nice seeing him though! Gym was packed once again, sadly. This means I couldn't benchpress, 'cause it was taken the entire time. But it's alright, did some DB presses instead! Here are the results:

1. DB Press: 28 kg (per DB) x 5 / 30 kg x 5 / 32 kg x 5 / 36 kg x 3 / 36 kg x 3

2. Lat pulldowns: 55 kg x 5 / 65 kg x 5 / 75 kg x 5 / 80 kg x 5 / 85 kg x 3 -> immediately dropped down to 40 kg x 10

3. Machine Shoulder Press: 41 kg x 10 / 50 kg x 10 / 59 kg x 6 /64 x 4 -> immediately dropped down to 36 x 6.

4. Horizontal Rows: 30 kg x 12 / 35 kg x 12 / 40 kg x 12 / 45 kg x 12

5. Decline Skullcrushers: 17 kg x 15 / 27 kg x 9 / 27 kg x 8

6. Barbell Curl: 20 kg x 8 / 30 kg x 8 / 36 kg x 7 / 36 kg x 5

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

Meeting up with @Maarten again tomorrow. We're gonna smash some delts together. FUARK

KRZTFF OUT
Post 53 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi there,

So yesterday, I had LEG THURSDAY with deadlifts. I must dissapoint y'all: no new PR. Gym was far too busy, there was hardly any place to deadlift. People were getting in the way, totally fucked everything up. Rest of the work-out went well though! Stats:

1. Deadlifts: 75 kg x 5 / 75 kg x 5 / 85 kg x 5 / 95 kg x 4 / 105 kg x 3

2. Squats: 55 kg x 10 / 75 kg x 10 / 95 kg x 10 / 105 kg x 10 / 115 kg x 7 -> drop to 75 x 6

3. Standing Calf Raises: 127 kg x 5 / 132 kg x 5 / 137 kg x 5 / 137 kg x 5 / 137 kg x 5

4. Lying Leg Curls: 37 kg x 12 / 42 kg x 12 / 47 kg x 12 / 52 kg x 9

5. Seated Calf Raises: 100 kg x 8 / 107 kg x 8 / 107 kg x 8

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

As for today, I had PUSH FRIDAY. You know those kind of work-outs where everything is awesome? Flow is nice, 100% concentration, motivated as phack? Yes, had that today. FUARK. Stats:

1. Incline DB Press: 28 kg (per DB) x 10 / 30 kg x 10 / 32 kg x 9 / 34 kg x 6

2. Incline Flyes: 18 kg (per DB) x 10 / 20 kg x 10 / 22 kg x 7 / 24 kg x 6 -> immediately dropped down to 12 kg x 10

3. Overhead Triceps: 35 kg x 15 / 40 kg x 14 / 45 kg x 8 --> immediately dropped down to 25 kg x 9.

4. Lateral Raises: 10 kg x 15 / 12 kg x 15 / 14 kg x 13

5. 1 Arm Rope Extension: 15 kg x 15 / 20 kg x 15 / 25 kg x 8 -> drop 10 kg x 8

KRZTFF OUT
Post 54 IP   flag post
KRIZTUFF private msg quote post Address this user
Wassup my bros!

So today, I had PULL DAY. Was just a day like an other, worked my ass off and was pumped up as fuark afterwards. Workouts are going so smooth lately and the mass is coming too. Here are 2 small progress pics from the wheels. Keep in mind that this is from a guy who couldn't squat 50 kg last year. Muaha, DAT PROGRESS!







Any thoughts? Things I should work on? Shoot guys, all feedback is welcome!

Stats for today:

1. DB Row: 20 kg x 12 / 22 kg x 12 / 24 kg x 12 / 26 kg x 12 / 28 kg x 12

2. Lat-pulldowns: 45 kg x 15 / 55 kg x 13 / 65 kg x 8 -> dropped to 35 kg and repped 10 times.

3. High Row: 45 kg x 12 / 50 kg x 10 / 55 kg x 10 / 60 kg x 10 -> dropped down to 35 kg x 10

4. DB Curl: 12 kg x 8 / 14 kg x 8 / 16 kg x 7 / 16 kg x 7 -> dropped to 10 kg and repped 8 times.

5. Rope Hammer Curls: 30 kg x 12 / 35 kg x 12 / 40 kg x 12 / 45 kg x 12 / 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.

That's all for today. Gonna prep my dinner, get a refreshing shower and goin' out tonight.

KRZTFF OUT
Post 55 IP   flag post


Flo1307 private msg quote post Address this user
@KRIZTUFF DEEEEEEEM DERE QUAD STRIATIONS.

Looking good homie keep it up
Post 56 IP   flag post
KRIZTUFF private msg quote post Address this user
@Flo1307 Thanks brother! I've got a question though, perhaps you can give me some feedback on this. So, I'm bulking. As you can see, my legs are gaining size and not a lot of fat. This is awesome! And this goes for my whole body (so my chest, arms, shoulders are all gaining quite lean). But the problem is my belly. Seriously, I worked my ass off to get them abs and they're just GONE. I seem to gain belly fat so fast. Don't really know what to do about it and it's making me feel insecure (nohomo). Any advice would be welcome.



uw0tmatedealwithit.mp9
Post 57 IP   flag post
KRIZTUFF private msg quote post Address this user
Wassup bromigos!
So, today I had LEG MONDAY. Favorite day of the week, oh yeah! PR'ed on both squats (without spot) and SDL's. Was a great day. Feelin' the positive vibes coming back into my life. Been a long time since I felt this well! Everything is looking bright for me.

Stats for today:

1. Squats: 75 kg x 5 / 95 kg x 5 / 105 kg x 5 / 115 kg x 5 / 125 kg x 5 / 135 kg x 3 / 145 kg x 2 (new PR!)

2. Stiff Legged Deadlifts: 55 kg x 5 / 60 kg x 5 / 65 kg x 5 / 70 kg x 5 / 75 kg x 5 / 80 kg x 3 (new PR!)

3. Standing Calf Raise: 127 kg x 5 / 127 kg x 5 / 132 kg x 5 / 137 kg x 5 / 137 kg x 3

4. Leg extensions: 39 kg x 8 / 52 kg x 8 / 66 kg x 8 / 79 kg x 8 / 93 kg x 8 / 107 kg x 6. After this I put the weight back on 32 kg. Did 10 reps with both legs, 5 x left leg, 5 x right leg, 5 x left leg, 5 x right leg AND again 10 reps with both legs. That was one set. Did 3 of those.

5. Barbell Lunges: 35 kg x 10 / 45 kg x 10 / 55 kg x 10 / 65 kg x 10

And some extra motivation for y'all:



KRZTFF OUT
Post 58 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi friends!

Had UPPER BODY TUESDAY today. Wasn't feeling so well today. The flu is in the country and quite a lot of people (including my dad and some people in my class) are sick. Woke up today and also felt a bit sick, this became worse as the day progressed. But when I got home I was like "well, might as well try to get some lifting in". Went to the gym and actually DOMINATED my work-out. Feelin' way much better now. Hope to get a good night sleep tonight so that I won't get sick.

STATS FOR TODAY

1. Bench Press: 65 kg x 5 / 75 kg x 5 / 85 kg x 5 / 95 kg x 4 / 100 kg x 3

2. Lat pulldowns: 55 kg x 5 / 65 kg x 5 / 75 kg x 5 / 80 kg x 5 / 85 kg x 3 -> immediately dropped down to 40 kg x 10

3. Machine Shoulder Press: 41 kg x 10 / 50 kg x 10 / 59 kg x 9 /64 x 4 -> immediately dropped down to 36 x 6.

4. Horizontal Rows: 30 kg x 12 / 35 kg x 12 / 40 kg x 12 / 45 kg x 12

5. Decline Skullcrushers: 17 kg x 15 / 27 kg x 9 / 27 kg x 7

6. Barbell Curl: 20 kg x 8 / 30 kg x 8 / 36 kg x 7 / 36 kg x 5

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

That's it!

KRZTFF OUT
Post 59 IP   flag post
Flo1307 private msg quote post Address this user
@KRIZTUFF Hey mate i know this fat gaining after a cut is mentaly a bitch but you have to look on your longterm goals !

Just imagine how you will look after a solid bulk.

If i would bulk up to 22% bf i'd still see striations on my quads shoulders and a bit of my abs because all my fat is around my lower back or lower abs.

Bulking has always two sides. The only failure you can do is to do it halfhearted.

1.Stick to it
2.get dem results
3.cut
4.win
Post 60 IP   flag post
TyrannosaurusFlex private msg quote post Address this user
Doing work brother! Sorry to hear about the gf, but if she doesn't want to be with you, fuck her, am I right? Things will get better Wheels are looking swole!
Post 61 IP   flag post
KRIZTUFF private msg quote post Address this user
@Flo1307 Thanks brother. Goin' 100% on this bulk!
@TyrannosaurusFlex you're right. If someone doesn't want to be in my life, it shouldn't be my task to keep them there. Thanks for the compliments on the wheels bro! Appreciate it.

Today, I had LEG THURSDAY. You know what that means right? DEADLIFTS




Once again, no PR on deads or squats today though. Gym is getting so crowded lately. Bunch of new crossfit boys abusing the squatrack.. Only just started deadlifting and already had a few guys breathing down my neck waiting to take my place. Little did they know I still had 5 sets of DL's and 5 sets of squats ahead. But, instead of just going somewhere else and start working out, they just stood there. Watching. Judging. Very, very, VERY annoying I must say. Anyway, here are the stats:

1. Deadlifts: 75 kg x 5 / 75 kg x 5 / 85 kg x 5 / 95 kg x 4 / 105 kg x 3

2. Squats: 55 kg x 10 / 75 kg x 10 / 95 kg x 10 / 115 kg x 7 / 20 kg x 6 -> drop to 65 x 8

3. Standing Calf Raises: 132 kg x 5 / 132 kg x 5 / 137 kg x 5 / 137 kg x 5 / 137 kg x 5

4. Lying Leg Curls: 37 kg x 12 / 42 kg x 12 / 47 kg x 12 / 52 kg x 8

5. Seated Calf Raises: 107 kg x 8 / 107 kg x 8 / 107 kg x 8

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

That's it brahs. Going away for the weekend with some friends. Gon' be crazy!

KRZTFF OUT
Post 62 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi bros,

So I'm back from my weekend out with friends. Had a blast. Decided to have a few drinks just to get in the mood for the night as you can see here:



losinggainz.jpeg

Had a blast! Though not everything is sunshine and rainbows. Got home and heard that my dog (who I've had for 14 years, which is more than half of my life) had to be put to sleep. He was getting very old and sick. So actually it was the best thing to do, didn't want the poor animal to suffer even longer. Dug him a nice grave in my back yard, an open spot where there's a lot of sunshine. I'm sure he loves that place.

Seems like all the drama is coming down in this period. First losing the girlfriend, now my dog. All of that within two weeks. Sucks. But gotta keep on moving forward, try and stay positive and just make the best of everything.

Last pic of me with the little bro:



feels.mp3

Only had a rest day on saturday, as I was away. Got home today, had a PWO meal and just went to the gym to get rid of all the frustrations. Had PULL DAY today with some abs afterwards.
Stats:

1. DB Row: 22 kg x 12 / 24 kg x 12 / 26 kg x 12 / 28 kg x 12 / 30 kg x 9 (new PR)

2. Lat-pulldowns: 45 kg x 15 / 55 kg x 12 / 65 kg x 8 -> dropped to 35 kg and repped 10 times.

3. High Row: 45 kg x 12 / 50 kg x 10 / 55 kg x 10 / 60 kg x 10 -> dropped down to 35 kg x 10

4. DB Curl: 12 kg x 8 / 14 kg x 7 / 16 kg x 7 / 16 kg x 6 -> dropped to 10 kg and repped 8 times.

5. Rope Hammer Curls: 30 kg x 12 / 35 kg x 12 / 40 kg x 12 / 45 kg x 12 / 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.

Got LEGZ tomorrow. Lookin' forward!

KRZTFF OUT
Post 63 IP   flag post
KRIZTUFF private msg quote post Address this user
Sup bro's!

Just a quick update on the log here. Gonna be one HECTIC week. Got lots and lots of schoolwork. Still gonna lift every night though, cuz nothing's gonna get in the way of my dreams. Yesterday I had LEG MONDAY. Here are the stats:

1. Squats: 55 kg x 5 / 75 kg x 5 / 95 kg x 5 / 105 kg x 5 / 115 kg x 5 / 125 kg x 5 / 135 kg x 4 / 145 kg x 1

2. Stiff Legged Deadlifts: 55 kg x 5 / 60 kg x 5 / 65 kg x 5 / 70 kg x 5 / 75 kg x 5 / 80 kg x 3

3. Standing Calf Raise: 127 kg x 5 / 132 kg x 5 / 132 kg x 5 / 137 kg x 5 / 137 kg x 5

4. Leg extensions: 39 kg x 8 / 52 kg x 8 / 66 kg x 8 / 79 kg x 8 / 93 kg x 8 / 107 kg x 6. After this I put the weight back on 32 kg. Did 10 reps with both legs, 5 x left leg, 5 x right leg, 5 x left leg, 5 x right leg AND again 10 reps with both legs. That was one set. Did 3 of those.

5. Barbell Lunges: 35 kg x 10 / 45 kg x 10 / 55 kg x 10 / 65 kg x 10



KRZTFF OUT
Post 64 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi friends,

So hectic week is still going on. Had UPPER BODY TUESDAY yesterday and had my LEG DEADLIFT work-out today. I usually do this work-out on thursdays, but I'll be at school the entire day tomorrow which means I'll have to go to the gym at school. The material there isn't good enough to perform my leg work-out so I just switched it to today. Both sessions went great! And.. New deadlift PR!.

Stats:
UPPER BODY

1. Bench Press: 65 kg x 5 / 75 kg x 5 / 85 kg x 5 / 95 kg x 5 / 100 kg x 3

2. Lat pulldowns: 55 kg x 5 / 65 kg x 5 / 75 kg x 5 / 80 kg x 5 / 85 kg x 4 -> immediately dropped down to 40 kg x 10

3. Machine Shoulder Press: 41 kg x 10 / 50 kg x 10 / 59 kg x 8 /64 x 4 -> immediately dropped down to 36 x 6.

4. Horizontal Rows: 35 kg x 12 / 35 kg x 12 / 40 kg x 12 / 45 kg x 12

5. Decline Skullcrushers: 17 kg x 15 / 27 kg x 9 / 27 kg x 8

6. Barbell Curl: 20 kg x 8 / 30 kg x 8 / 36 kg x 7 / 36 kg x 5

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


LEG DEADLIFTS
1. Deadlifts: 75 kg x 5 / 85 kg x 5 / 95 kg x 5 / 105 kg x 4 / 110 kg x 2 (New PR!)

2. Squats: 55 kg x 10 / 75 kg x 10 / 95 kg x 10 / 115 kg x 6 / 20 kg x 5 -> drop to 65 x 10

3. Standing Calf Raises: 132 kg x 5 / 137 kg x 5 / 137 kg x 5 / 137 kg x 5 / 137 kg x 5

4. Lying Leg Curls: 37 kg x 12 / 42 kg x 12 / 47 kg x 12 / 52 kg x 8

5. Seated Calf Raises: 107 kg x 8 / 107 kg x 8 / 113 kg x 8

6. Seated Leg Curls: 45 kg x 10 / 45 kg x 10 / 52 kg x 9

And one more thing..




KRZTFF OUT
Post 65 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi friends,

So today, I had PUSH DAY. Went to the gym where my sister trains, because I was helping her move (she's moving in with her boyfriend). Did the usual work-out and had some fun with her. Love family time!

Stats:

1. Incline DB Press: 28 kg (per DB) x 10 / 30 kg x 10 / 32 kg x 9 / 34 kg x 6

2. Incline Flyes: 18 kg (per DB) x 10 / 20 kg x 10 / 22 kg x 7 / 24 kg x 6 -> immediately dropped down to 12 kg x 10

3. Overhead Triceps: 35 kg x 15 / 40 kg x 14 / 45 kg x 8 --> immediately dropped down to 25 kg x 9.

4. Lateral Raises: 10 kg x 15 / 12 kg x 15 / 14 kg x 13

5. 1 Arm Rope Extension: 15 kg x 15 / 20 kg x 15 / 25 kg x 8 -> drop 10 kg x 8

Here's a pic from my sis and me after the work-out:



Aestheticfamily.txt

KRZTFF OUT
Post 66 IP   flag post
cardinal private msg quote post Address this user
Awesome. The family that works out together, stays together! How's your diet looking these days, what are your macros and total kcals?
Post 67 IP   flag post
KRIZTUFF private msg quote post Address this user
@cardinal Yeah, love my sister! Kcal: 2400 / Macros: 300 c / 150 p / 68 f. It's weird, these don't really look like "bulking macros", yet I seem to keep on making gains. Went from 70 kg to 71,5 kg in a course of only 2 weeks. Perhaps I'm gaining so fast because I've been having on a caloric deficit for so long in the past? Don't know, but things are working. Can't wait to shred for the summer and compare myself to last year!
By the way, I've also decided to get a coach. His name is Ciro Credendino. He's quite known around Europe and is also into natural bodybuilding. No "guru" shit, just a legit and down-to-earth trainer. He has given me some advice in the past, when I was prepping for my first contest. Any of you guys know him?
Here's a pic of him stage-ready:




I also know some of the other people he coached, they all looked amazing at the contest. Really lookin' forward to this!
Post 68 IP   flag post
KRIZTUFF private msg quote post Address this user

This guy. Strong saturdaynight truth!
Post 69 IP   flag post
KRIZTUFF private msg quote post Address this user
Smashing CHEST with @Maarten tonight. Gonna be epic. Bros reunited. TIME TO DESTROY



KRZTFF OUT
Post 70 IP   flag post
KRIZTUFF private msg quote post Address this user
Wadup bro's!
Had LEG DAY today. I usually have this work-out on mondays, but (as mentioned before) I smashed chest with @Maarten yesterday. Was on epic, hardcore work-out. Ma tits are sore (lol).
Work-out today went great! Focus was 100%, felt the power and growth. Stats:

1. Squats: 55 kg x 5 / 75 kg x 5 / 95 kg x 5 / 105 kg x 5 / 115 kg x 5 / 125 kg x 5 / 135 kg x 4 / 145 kg x 1

2. Stiff Legged Deadlifts: 55 kg x 5 / 60 kg x 5 / 65 kg x 5 / 70 kg x 5 / 75 kg x 5 / 80 kg x 3

3. Standing Calf Raise: 127 kg x 5 / 132 kg x 5 / 137 kg x 5 / 137 kg x 5 / 137 kg x 5

4. Leg extensions: 39 kg x 8 / 52 kg x 8 / 66 kg x 8 / 79 kg x 8 / 93 kg x 8 / 107 kg x 5. After this I put the weight back on 32 kg. Did 10 reps with both legs, 5 x left leg, 5 x right leg, 5 x left leg, 5 x right leg AND again 10 reps with both legs. That was one set. Did 3 of those.

5. Barbell Lunges: 35 kg x 10 / 45 kg x 10 / 55 kg x 10 / 65 kg x 10

KRZTFF OUT
Post 71 IP   flag post
KRIZTUFF private msg quote post Address this user
Waduuuup bros!
So I had my talk with Ciro last wednesday. He's my coach from now on. Really looking forward to working with him! Going to try to take my physique to that next level. So excited! He's also going to make me a new training program, so I'll be changing stuff. Sadly, I can't really log them. We made an agreement not to put everything online. I respect that. HOWEVER I am still going to update this log frequently, with stats about my squats, benchpress, deadlift performances and ofcourse pictures of how my body is changing.

On an other note, I love this song. Makes me happy for some reason :')



KRZTFF OUT
Post 72 IP   flag post
KRIZTUFF private msg quote post Address this user
Here's a quick update on the upper body during the bulk. + 7 KG since my competition (which was 3 months ago). BF: 10%




Noticing gains especially on the arms, which is one of my priorities. Chest is coming along nice as well. Happy at the rate I'm making gains. Any comments? Anything I should focus on? All feedback is welcome guys.

Also celebrated mardi gras yesterday. I was a lifeguard, trolololol.




KRZTFF OUT
Post 73 IP   flag post
KRIZTUFF private msg quote post Address this user
Wadup bro's!
Had an EPIC leg day today. New PR on squats (without spot). Stats:

SQUATS
75 kg x 5
95 kg x 5
105 kg x 5
115 kg x 5
125 kg x 5
135 kg x 4
145 kg x 3
150 kg x 1

Also did the usual SLD's, leg extensions, calf raises and lunges. Work-out felt awesome. Time for dat PWO meal!

KRZTFF OUT
Post 74 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi guys! Just checkin' in here. New work-outs and diet plan are going well. No significant changes yet, since I only just started last week under Ciro Credendino his guidance. Hope to give y'all some progress soon!

On a brighter note, here are two faggots that don't even lift:




@Maarten didn't had his coffee yet.

WE GON' PARTY TONIGHT MAYNE

KRZTFF OUT
Post 75 IP   flag post
KRIZTUFF private msg quote post Address this user
Hi guys!
So it's been a while since I've updated. Anyway, everything is going very smooth. Leaning down a bit for the summer!
I thought this was a pretty cool picture so I'm gonna post it:




So today, I went to FIBO with @Maarten. It's one of the biggest fitness / bodybuilding expos in Europe. Drove over 200 km just to get there. But as always, we were prepared:




Got myself a picture with Matt Ogus. Awesome dude, truely an inspiration.




Also, we got ourself a feature on the Prosupps instagram. All of 'em were so kind. Lots of fun!




KRZTFF OUT
Post 76 IP   flag post
340735 76 26
destitute