# KRIZTUFF goes PHAT - Log7771

KRIZTUFF private msg quote post Address this user | ||

Hai friends! So today I started the last week of my 6-week cut. I'm thinking of making it 7 weeks, but I'm not sure yet.. We'll see! Results are already there though. Any thoughts on extending my cut time? All feedback is welcome. So today's work-out was the upper body power training. Here are the results: UPPER BODY POWER* Bent Over Rows: 75 kg x 5 / 75 x 5 / 79 x 5* Weighted Pull-ups: 5 kg x 8 / 5 x 7* Rack Chins: 25 kg x 8 / 25 x 8* Flat Dumbbell Presses: 42 kg x 5 / 42 x 3 / 42 x 3* Weighted Dips: 15 kg x 8 / 15 x 7 / 15 x 6* Dumbbell Shoulder Press: 24 kg x 10 / 24 x 10 / 24 x 10* Cambered Bar Curls: 30 kg x 10 / 30 x 10 / 36 x 7* Skull Crushers: 27 kg x 10 / 27 x 10 / 27 x 10So that's it for today. Time to get some well-deserved rest, GROW MUSCLES - GROW!! BAI XOXOXOXO |
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NorIda private msg quote post Address this user | ||

Cut for however long you feel like you need to. Dont cut yourself short. Aim for 6-7 weeks, but if you're not happy with the results, continue to cut. | ||

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KRIZTUFF private msg quote post Address this user | ||

@NorIda: I'll upload some new pics this weekend. So people can see what's best. As for today, I had the LEG POWER DAY. Legs are really improving in strenght, size is yet to come though But I'm sure they'll keep on growing if I keep working out this way! So here are the results: LOWER BODY POWER * Squats: 64 kg x 5 / 74 x 5 / 74 x 5* Hack Squats: 95 kg x 10 / 105 kg x 9* L eg Extensions: 66 kg x 10 / 73 x 10 / 79 x 10* Stiff Legged Deadlifts: 28 kg x 10 / 37 x 10 / 37 x 10* Standing Leg Curls: 37 kg x 10 / 37 x 10 (a leg)* Standing Calf Raise: 102 kg x 10 / 107 x 10/ 112 x 10* Seated Calf Raise: 79 kg x 10 / 86 x 10 If you watch my first leg results, 5 weeks ago, you'll see the progress I've made. I just love working out my legs nowadays! Now it's time for me to get some well-earned rest BAI FRIENDS XOXOXOXO |
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Post 53 • IP flag post |

KRIZTUFF private msg quote post Address this user | ||

Hi guys. So today I ended my 6 week cut, in combination with PHAT. It's been quite a journey and my body really improved! It's funny from how my least favorite work-outs (leg days) became my favorite along the way. I really enjoyed the whole process! So without further ado, I present you the progress pics: So, what's next? I'm going to stay on maintance for the next 2 weeks, while deloading. So i'll be working out at 70%. After that I'll start cutting again for 3 weeks, once again while doing PHAT. I need to be on my best physique after those 3 weeks, 'cause I'm going on a holiday If you guys have any comments, ideas or whatever: shoot! I'm always open for new experiences and info. So lemme know! I'm still going to update the log, don't worry! BAI XOXOXOXO |
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Post 54 • IP flag post |

KRIZTUFF private msg quote post Address this user | ||

Hi guys! So today I started my cut again. This time, I'm even better prepared. Made 5 different meal-plans, so I can eat something different every day and still reach my kcal/carbs/protein/fat intake! So today, as every monday when I cut, I had the upper body power work-out. Here are the results: UPPER BODY POWER * Bent Over Rows: 75 kg x 5 / 80 x 5 / 80 x 5* Weighted Pull-ups: 5 kg x 8 / 5 x 8* Rack Chins: 25 kg x 8 / 25 x 8* Flat Dumbbell Presses: 34 kg x 10 / 34 x 10 / 34 x 8- couldn't use my max weight during this one, because I had no one to spot me - * Weighted Dips: 15 kg x 10 / 15 x 7 / 15 x 6* Dumbbell Shoulder Press: 24 kg x 10 / 24 x 10 / 24 x 8* Cambered Bar Curls: 30 kg x 10 / 32 x 9 / 36 x 6* Skull Crushers: 27 kg x 10 / 27 x 10 / 27 x 10I'm ready to make more improvements! SO EXCITED TO DO THIS!!!!!!! FUAAAAAARK Bai friends xoxoxoxoxo |
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Post 55 • IP flag post |

Diesel private msg quote post Address this user | ||

I made an account on here just so I can keep a closer eye on this thread. I started the same cut as you monday. (march 4) Hope you keep this thread updated. | ||

Post 56 • IP flag post |

KRIZTUFF private msg quote post Address this user | ||

@Diesel thanks mate! I usually update this log every day, just had a busy week. So, now I'm going to give y'all the damage I did this week. Had the "LOWER BODY HYPERTROPHY" work-out today, smashed the shit out of my legs. Let's get started! LOWER BODY HYPERTROPHY- 60 seconds of rest between sets - * Squats: 54 kg x 5 / 54 x 5 / 54 x 5 / 54 x 5 / 54 x 5 / 54 x 5* Hack squats: 60 kg x 12 / 70 x 12 / 80 x 12* Leg presses: 73 kg x 12 / 79 x 12* Leg extensions: 25 kg x 20 / 25 x 20 / 32 x 20* Standing leg curls: 27 kg (a leg) x 15 / 27 x 15 * Seated leg curls: 39 kg x 20 / 39 x 20* Standing calf raises: 72 kg x 15 / 72 x 15 / 77 x 15 / 82 x 15* Seated calf raises: 39 kg x 20 / 39 x 20 / 39 x 20CHEST AND ARMS HYPERTROPHY - 60 seconds of rest between sets - * Flat Dumbbell Presses: 30 kg x 5 / 30 x 5 / 30 x 5 / 30 x 5 / 30 x 5 / 30 x 5* Incline Dumbbell Presses: 26 kg x 12 / 26 x 12 / 26 x 12* Hammer strenght Chest Press: 52 kg x 12 / 59 x 12 / 59 x 10* Incline Cable Flyes: 20 kg x 20 / 20 x 20* Cambered Bar Preacher Curls: 20 kg x 20 / 20 x 15 / 20 x 12* Dumbbell Concentration Curls: 10 kg x 15 / 10 x 13* Spider Curls Bracing Upper Body Against An Incline Bench: 10 kg x 13 / 10 x 13* Seated Single Dumbbell Extension: 28 kg x 12 / 28 x 12 / 28 x 12* Cable Pressdowns with Rope Attachment: 45 kg x 15 / 45 x 15* Cable Overhead Triceps Extension: 30 kg x 20 / 30 x 15BACK AND SHOULDERS HYPERTROPHY - 60 seconds of rest between sets - * Bent Over Rows: 64 kg x 5 / 64 x 5 / 64 x 5 / 64 x 5 / 64 x 5 / 64 x 5* Rack Chins: Body Weight x 12 / Body Weight x 15 / Body Weight x 12* Seated Cable Row: 45 kg x 12 / 45 x 12 / 50 x 12* Dumbbell Rows: 16 kg x 15 / 16 x 15* Close Grip Pulldowns: 32 kg x 20 / 32 x 20* Seated Dumbbell Presses: 22 kg x 12 / 22 x 12 / 22 x 12* Upright Rows: 45 kg x 15 / 45 kg x 15* Side Lateral Raises with Dumbbell: 6 kg x 20 / 6 x 20 / 6 x 20LOWER BODY POWER * Squats: 64 kg x 5 / 74 x 3 / 79 x 3* Hack Squats: 100 kg x 10 / 110 kg x 10* Leg Extensions: 73 kg x 10 / 79 x 10 / 86 x 10* Stiff Legged Deadlifts: 28 kg x 10 / 37 x 10 / 37 x 10* Standing Leg Curls: 37 kg x 10 / 37 x 10 (a leg)* Standing Calf Raise: 107 kg x 10 / 112 x 10/ 117 x 10* Seated Calf Raise: 79 kg x 10 / 86 x 10 As y'all can see, everything keeps on improving. Especially the legs! This week's work-out track once again by snowgoons. Love these guys! CYA FRIENDS XOXOXOXOXO |
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Post 57 • IP flag post |

KRIZTUFF private msg quote post Address this user | ||

Because the site was down the last week, I wasn't able to update my progress. So I'm gonna give y'all a big update for last week! Everything is still going good, I keep on making progress. Can't wait to be completely shredded! Here we go: UPPER BODY POWER * Bent Over Rows: 75 kg x 5 / 80 x 5 / 82,5 x 4* Weighted Pull-ups: 5 kg x 9 / 5 x 7* Rack Chins: BW x 10 / BW x 10* Flat Dumbbell Presses: 34 kg x 10 / 34 x 10 / 34 x 8- couldn't use my max weight during this one, because I had no one to spot me - * Weighted Dips: 15 kg x 7 / 15 x 6 / 15 x 6* Dumbbell Shoulder Press: 24 kg x 10 / 24 x 10 / 26 x 10* Cambered Bar Curls: 30 kg x 10 / 32 x 10 / 36 x 8* Skull Crushers: 27 kg x 10 / 27 x 10 / 27 x 10LOWER BODY POWER * Squats: 54 kg x 5 / 64 x 5 / 79 x 5* Hack Squats: 110 kg x 10 / 120 kg x 10* Leg Extensions: 73 kg x 10 / 79 x 10 / 79 x 10* Stiff Legged Deadlifts: 28 kg x 10 / 37 x 10 / 37 x 10* Standing Leg Curls: 37 kg x 10 / 37 x 10 (a leg)* Standing Calf Raise: 112 kg x 10 / 117 x 10/ 122 x 10* Seated Calf Raise: 73 kg x 10 / 79 x 10 / 79 x 10CHEST AND ARMS HYPERTROPHY - 60 seconds of rest between sets - * Flat Dumbbell Presses: 30 kg x 5 / 30 x 5 / 30 x 5 / 30 x 5 / 30 x 5 / 30 x 5* Incline Dumbbell Presses: 26 kg x 12 / 26 x 12 / 26 x 12* Hammer strenght Chest Press: 52 kg x 12 / 59 x 12 / 59 x 10* Incline Cable Flyes: 20 kg x 20 / 20 x 20* Cambered Bar Preacher Curls: 20 kg x 20 / 20 x 15 / 20 x 12* Dumbbell Concentration Curls: 10 kg x 15 / 10 x 13* Spider Curls Bracing Upper Body Against An Incline Bench: 10 kg x 13 / 10 x 13* Seated Single Dumbbell Extension: 28 kg x 12 / 28 x 12 / 28 x 12* Cable Pressdowns with Rope Attachment: 45 kg x 15 / 45 x 15* Cable Overhead Triceps Extension: 30 kg x 20 / 30 x 15BACK AND SHOULDERS HYPERTROPHY - 60 seconds of rest between sets - * Bent Over Rows: 64 kg x 5 / 64 x 5 / 64 x 5 / 64 x 5 / 64 x 5 / 64 x 5* Rack Chins: Body Weight x 12 / Body Weight x 12 / Body Weight x 12* Seated Cable Row: 45 kg x 12 / 50 x 12 / 50 x 12* Dumbbell Rows: 16 kg x 15 / 16 x 15* Close Grip Pulldowns: 32 kg x 20 / 32 x 20* Seated Dumbbell Presses: 22 kg x 12 / 22 x 12 / 22 x 12* Upright Rows: 45 kg x 15 / 45 kg x 15* Side Lateral Raises with Dumbbell: 6 kg x 20 / 6 x 20 / 6 x 20LOWER BODY HYPERTROPHY- 60 seconds of rest between sets - * Squats: 54 kg x 5 / 54 x 5 / 54 x 5 / 54 x 5 / 54 x 5 / 54 x 5* Hack squats: 70 kg x 12 / 80 x 12 / 85 x 12* Leg presses: 73 kg x 12 / 79 x 12* Leg extensions: 25 kg x 20 / 25 x 20 / 32 x 20* Standing leg curls: 27 kg (a leg) x 15 / 27 x 15 * Seated leg curls: 39 kg x 20 / 39 x 20* Standing calf raises: 77 kg x 15 / 77 x 15 / 82 x 15 / 87 x 15* Seated calf raises: 39 kg x 20 / 39 x 20 / 39 x 20Legs are really improving! I'm starting to see the results as well. AWESOME! BAI FRIENDS XOXOXOXO |
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Post 58 • IP flag post |

Flow private msg quote post Address this user | ||

Just saying that your upper body got some serious strenght! You do flat DB press 10x34kg and squat 5x79kg, while I do flat DB press 4x31,5kg and squat 5x115kg... | ||

Post 59 • IP flag post |

KRIZTUFF private msg quote post Address this user | ||

@Flow thanks bro! I know there's still some work to be done on the legs. But if you look at the weight I lifted doing squats when I started and look at my max weight now, you'll see that I'm making some great progress! So, an other busy week has passed. Still going at it a full 100%! Diet is going great. I'm really using different kind of foods, while sticking to my macros. Feels awesome! Before I'm going to show y'all an other progress pic, I'm going to give you a full report of the last week. UPPER BODY POWER * Bent Over Rows: 55 kg x 5 / 80 x 5 / 82,5 x 5* Weighted Pull-ups: 5 kg x 10 / 5 x 8* Rack Chins: BW x 10 / BW x 10* F lat Dumbbell Presses: 38 kg x 8 / 38 x 8 / 38 x 8- This weight is close to my max (42 kg), but because I'm going to the gym on monday afternoon I've got no one to spot me. The last time I asked a guy to spot me while using my max weight, he failed. This caused the 42kg dumbbell to fall down on my hip, leaving me traumatized FOR LIFE. - * Weighted Dips: 15 kg x 8 / 15 x 6 / 15 x 6* Dumbbell Shoulder Press: 24 kg x 10 / 24 x 10 / 24 x 10* Cambered Bar Curls: 30 kg x 10 / 32 x 10 / 36 x 8* Skull Crushers: 27 kg x 10 / 27 x 10 / 27 x 10LOWER BODY POWER * Squats: 54 kg x 5 / 64 x 5 / 79 x 5* Hack Squats: 120 kg x 10 / 125 kg x 10* Leg Extensions: 73 kg x 10 / 79 x 10 / 79 x 10* Stiff Legged Deadlifts: 28 kg x 10 / 37 x 10 / 37 x 10* Standing Leg Curls: 37 kg x 10 / 37 x 10 (a leg)* Standing Calf Raise: 117 kg x 10 / 122 x 10/ 127 x 10* Seated Calf Raise: 73 kg x 10 / 79 x 10 / 86 x 10CHEST AND ARMS HYPERTROPHY - 60 seconds of rest between sets - * Flat Dumbbell Presses: 30 kg x 5 / 30 x 5 / 30 x 5 / 30 x 5 / 30 x 5 / 30 x 5* Incline Dumbbell Presses: 26 kg x 12 / 26 x 12 / 26 x 12* Hammer strenght Chest Press: 59 kg x 12 / 59 x 11 / 59 x 8* Incline Cable Flyes: 20 kg x 20 / 20 x 20* Cambered Bar Preacher Curls: 20 kg x 20 / 20 x 15 / 20 x 15* Dumbbell Concentration Curls: 10 kg x 13 / 10 x 13* Spider Curls Bracing Upper Body Against An Incline Bench: 10 kg x 13 / 10 x 13* Seated Single Dumbbell Extension: 28 kg x 12 / 28 x 12 / 28 x 12* Cable Pressdowns with Rope Attachment: 45 kg x 15 / 45 x 15* Cable Overhead Triceps Extension: 30 kg x 20 / 30 x 15BACK AND SHOULDERS HYPERTROPHY - 60 seconds of rest between sets - * Bent Over Rows: 64 kg x 5 / 64 x 5 / 64 x 5 / 64 x 5 / 64 x 5 / 64 x 5* Rack Chins: Body Weight x 12 / Body Weight x 12 / Body Weight x 12* Seated Cable Row: 50 kg x 12 / 50 x 12 / 55 x 12* Dumbbell Rows: 16 kg x 15 / 16 x 15* Close Grip Pulldowns: 32 kg x 20 / 32 x 20* Seated Dumbbell Presses: 22 kg x 12 / 22 x 12 / 22 x 12* Upright Rows: 45 kg x 15 / 45 kg x 15* Side Lateral Raises with Dumbbell: 6 kg x 20 / 6 x 20 / 6 x 20LOWER BODY HYPERTROPHY- 60 seconds of rest between sets - * Squats: 54 kg x 5 / 54 x 5 / 54 x 5 / 54 x 5 / 54 x 5 / 54 x 5* Hack squats: 85 kg x 12 / 85 x 12 / 85 x 12* Leg presses: 73 kg x 12 / 79 x 12* Leg extensions: 25 kg x 20 / 32 x 20 / 32 x 20* Standing leg curls: 27 kg (a leg) x 15 / 27 x 15 * Seated leg curls: 39 kg x 20 / 39 x 20* Standing calf raises: 82 kg x 15 / 82 x 15 / 87 x 15 / 87 x 15* S eated calf raises: 39 kg x 20 / 39 x 20 / 39 x 20So there it is! Once again made small improvements. Now, without further ado I present you my latest progress pic (the pic next to it is from when I started this diet + PHAT) Any comments? Perhaps certain points I should improve? And if so, which way is best? I'm not where I want to be just yet, but I'm sure as hell getting there! The summer is only a few months away and I'll be shredded. LETS GOOOO! BAI FRIENDS XOXOXOXO |
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