Krueg's Strength & Size Journal

[Krueg]

Going to change up my routine to my own 5x5 program. Basicly doing the same exercises but, took out a few. I'll be training 3 days a week insted of 4. Still not in a gym yet so, I am just doing what I can.

WorkOut A
PushUps - 2 Minute Max.
Bent Over Rows - 5x5
Deadlifts - 3x10,6,4 (Power Training)
Squats - 5x5
Calf Raises - 5x15
Crunches - 2 Minute Max.

Workout B
Clean and Press - 5x5
UpRight Rows - 3x10,6,4 (Power Training)
Straight Leg Deadlifts - 3x10,6,4 (Power Training)
Barbell Curls - 5x5
Close Grip Press - 5x5
Barbell Wrist Curls - 3x10
Reverse Arm Curls - 3x10

Training: Monday/Wednesday/Friday
Week 1: A,B,A
Week 2: B,A,B
Week 3: A,B,A and so on..

START: 04/04/12
END: 07/04/12

Looking forward to doing this routine. Hoping to get some tax $$ back soon and put some of that towards a membership.

 

[Krueg]

Really enjoyed my workout today. Wasnt motivated at first but, once I got going I was really into it. This is my first time doing a 5x5 program, just using my own exercises.. I never did warm-up sets before , I would just find a weight I could do and do that for 4 sets 6 or whatever.

Wednesday, April 4th. 2012

WarmUp: Jumping Jacks - 1x25 - 2x50
-Followed by stretching.

Shoulders/Lower Back/Upper Arms/Forearms:

Clean & Press: 1x35lbs, 1x45lbs, 3x55lbs

UpRight Rows: 3x10,6,4 - 45lbs,55lbs,65lbs

Barbell Curls: 1x25lbs, 1x35lbs, 3x45lbs

Close Grip Press: 1x35lbs, 1x45lbs, 3x55lbs

Barbell Wrist Curls: 3x10 - 35lbs

Reverse Arm Curls: 35lbs - Aimed for 3x10 but, reps became 3x10,8,6

Straight Leg Deadlifts: None - Felt sore from regular Deadlifts and Rows on monday .

 

[Krueg]

I'm finding it hard to keep my consistency going. Though, I'm motivated mentally, other things get in my way. Mainly, my work hours. I never have a set schedule. 3 days out of this week I'm working 4pm-10pm. Then, one day is 7:30am-4pm and another day is 10;45am-5:15pm an you get the idea. I never know my work hours til every Thursday and its always changing. It sucks cause I'm trying to train around my work schedule and personal life.

Monday April 9th, 2012

Chest/Back/Thighs/Calves

PushUps: 2 Min Max - 36 (GOAL: 42)

Bent Over Rows: 1x25, 1x35, 3x45 (easier)

Deadlifts: 3x10,6,4 - 1x55, 1x65, 1x75

Squats: 1x35, 1x45, 1x65

Calf Raises: Didnt care to train them.

Crunches

 

[Krueg]

Wednesday April 11th. 2012

4:30pm-5:45pm

Shoulders/LowerBack/Upper Arms/Forearms
(set x weight)

Clean & Press:
1x35
1x45
3x55

UpRight Rows: (Power Training)
1x45
1x55
1x65

Straight Leg Deadlifts: (Power Training)
1x55
1x65
1x75

Barbell Curls (+5lbs from last week)
1x30
1x40
3x50

Close Grip Press: (+5lbs from last week)
1x40
1x50
3x60

Barbell Wrist Curls:
3x10 - 35lbs

Reverse Arm Curls:
3x10 - 25lbs

Crunches:
2 Minute Max

*If your wondering why I do two exercises for my forearms. I do wrist curls for theFlexor and reverse curs for Extensor.

 

[Krueg]

Saturday, April 14th. 2012

WarmUp
Jumping Jacks, Mountain Climbers, followed by Stretching.

Chest/Back/Thighs/Calves
(set x weight)

PushUps:
1x15 (Standard)
1x15 (Wide)
1x12 (Incline)

Bent Over Rows: (+5lbs from Monday)
1x30
1x40
3x50

Deadlifts:
1x55
1x65
1x75

Squats:
1x35
1x45
3x55

Calf Raises:
4x15 - 55lbs

Abdominals:
Crunches 1x25
Bicycles 1x25
Toe Touchers? 1x25
SitUps 1x10

 

[Krueg]

Monday April 16 2012

Couldn't do everything cause I had to get ready for work.

Military Press:
1x40
1x50
3x60

UpRight Rows:
1x45
1x55
1x65

Barbell Curls:
1x30
1x40
3x50

Barbell Tricep Extensions:
1x15
1x25
3x35

 

[Krueg]

Stated to workout thursday but, a personal matter came up and I couldn't finish.

Saturday, April 21st 2012

Front Squat:
1x35
1x45
3x55

Back Squat:
1x45
1x55
3x65

PushUps
Yes.

Clean & Press:
1x40
1x50
3x60

High Pulls:
1x40
1x50
3x60

Deadlifts:
1x55
1x65
3x75

Calf Raises:
None

Crunches
Yes.

 

[Krueg]

5x5

After playing around with different exercises and splits I think I have come to a routine I Finally enjoy. My workouts usually last a hour and a half to two hours. Now, to get my a$$ in a gym ASAP! I am seeing more progess in myself by looking in the mirror & even got some compliments from friends who also believe I'm getting "Buff". Not, bragging or anything. Just feels good to know what Im doing is giving me results!

Monday, April 23. 2012

Same as Saturday, I'll be doing this routine 3 days a week for three months. Then go to the next phase.

Front Squat:
1x35
1x45
3x55

Back Squat:
1x45
1x55
3x65

Wide PushUps:
5x10

Clean and Press:
1x40
1x50
3x60

High Pulls:
1x55
1x65
1x75

Deadlifts¡
1x55
1x65
3x75

Calf Raises:
None

Abs:
None

 

[Krueg]

First day in the GYM today!! Got a free 7 day pass. Its called Anytime Fitness, a 24/7 gym. Its not necessarily a place that caters to bodybuilders & powerlifters but, seemed like a place I can do everything I want. It's pretty small but, not much people. Felt good to get a hold of some real equipment and weights. Its only 30 bucks a month so its not too bad. Its also on the side of town I live on and only two blocks away from my work.

Wednesday, April 25. 2012
Skipped a couple of lifts and didnt do Abs. Just wanted to get a feel for things.

Back Squats
1x45
1x95
3x110

Bench Press
1x45
1x95
3x100

Clean & Press
1x55
1x65
3x75

Deadlifts
1x95
1x105
3x115

 

[Krueg]

Friday, April 27 2012

Front Squats:
1x45
1x65
2x85
1x105

Back Squats:
1x45
1x85
3x105

Bench Press:
1x45
1x75
3x105

Clean & Press:
1x55
1x65
3x75

High Pulls:
1x8x65
1x6x75
1x4x95

Deadlifts:
1x95
1x120
3x125

*Think I'll switch clean and presses to dumbbell shoulder presses.

 

[Krueg]

Just trying to to work on my goals and find a routine that works for me, I think I got it now! Thanks for taking a interest Randall.

 

[Krueg]

Monday, April 30th. 2012

Front Squats:
1x65
1x95
3x115 (+10lbs from last week)

Back Squats:
1x65
1x95
3x115 (Last set 125lbs)

Bench Press:
1x55
1x75
1x95
3x115 (+10lbs from last week)

Clean & Press:
1x60
1x70
3x80 (Last set 85lbs) (+5lbs from last week)

High Pulls:
1x65
1x75
3x85

Deadlifts:
1x95
1x115
3x125

Calf Raises:
4x25x35lbs
*Grabed two, 35lb dumbbells and did my standing calf raises that way.

Abs - None

 

[Krueg]

Wednesday, May 2. 2012

Front Squats:
1x5x65lbs
1x5x95lbs
3x5x115lbs

Back Squats:
1x5x65lbs
1x5x95lbs
1x5x115lbs
2x5x125lbs

Bench Press:
1x5x65lbs
1x5x95lbs
3x5x115lbs

Clean & Press:
1x5x65
1x5x75
3x4x85
*Was a little tougher today, then last Monday.

High Pulls:
1x5x65lbs
1x5x75lbs
3x5x80lbs

Deadlifts:
1x8x95lbs
1x6x115lbs
1x4x135lbs
1x3x155lbs

Standing Calf Raises:
4x25x35lbs (Holding two 35lb dumbbells)

 

[Krueg]

Just finshed my 7 day trial at Anytime Fitness. I liked the gym, not crowded, good atmosphere, clean and ect. One thing I didnt really like was the power rack and bench press. They were machine guided.

Figured Id look into another gym not too far from my house to see what they offer. Well, this gym seems more up my alley. They have multiple bench and squat stations that are free-weight! I think Anytime has to have machines cause their open 24 hours. Anyways, They play loud rock n roll and lift heavy. Unlike anytime which felt like a libary sometimes. For only 4 dollars more I think this will be the gym I wanna join.

Dont have time to train today so I'll do it tomorrow.

 

[Krueg]

Finally got a chance to workout today. I really like this gym, a lot of a big guys there too.

Monday, May 7. 2012

Back Squats:
1x5x65lbs
1x5x95lbs
3x5x125lbs

Bench Press:
1x5x65lbs
1x5x95lbs
3x5x105lbs

Clean & Press:
1x5x50lbs
1x5x60lbs
3x5x70lbs

Deadlifts:
1x5x95lbs
1x5x115lbs
1x3x175lbs

 

[Krueg]

Wednesday, May 9th. 2012

Front Squat:
1x5x65
1x5x95
3x5x115

Back Squat:
1x5x65
1x5x95
3x5x125

Bench:
1x5x65
1x5x95
3x5x105

Clean & Press:
1x5x50
1x5x60
3x5x70

High Pulls:
1x8x50
1x6x60
1x4x70
1x2x80

Deadlift
1x5x95
1x5x115
2x5x135
1x5x155

Standing Calf Raises: (Holding two 35lb dumbbells)
3x25x70

 

[Krueg]

Friday, May 11th. 2012

Squat:
1x5x65
1x5x95
3x5x125

Bench:
1x5x65
1x5x95
3x5x105

Military Press:
1x5x50
1x5x60
3x5x70

Deadlift:
1x5x95
1x5x135
3x5x155

Crunches

*I feel like my shoulders, legs and arms are getting bigger but, not so much my chest. Going to add in Incline Bench next week to try and get my upper chest going for mass.

 

[Krueg]

Today is the first day I try to quit smoking. I have 1 cigarette left over from last night, that I'd figure I'd smoke before I went to bed, but why wait til this morning to quit?

I Never went cold turkey before, only tried cutting down on how much I smoked. My plan for today is to; eat breakfest, go to the gym, come home - shower, eat lunch and go to work. Not bringing any cigarettes with or lighters.

All ready starting to want one.. Anyways, I'll also be signing up for the gym that I been trying out at as well. Will post later on...

 

[apocolipto]

Cool dude, check the stronglifts 5x5 if you really wanna start strength, without strength, no muscle.

Apoco

 

[Krueg]

Thanks for the support guys!

I went all day without smoking a cigarette, except for one cig I just had tonight. Instead of thinking "Yes, I can finally have one." I thought negative towards it; taste bad, burns, smells, causes cancer and ect. Now to do it again tomorrow and hopefully go longer! I actually did feel better today w/o smoking than I did smoking..

As for today and signing up for the gym membership, I only had enough cash to spend for the 1 month fee and not the "1 time initiation fee". Told him I could pay the other amount this Thursday. He tells me to come back then when I have the rest. Which pissed me off cause I came ready to workout and sign up. Soo I'll have to wait.

I know I been changing up my lifts, routines, sets and reps.. Though I'm just trying to find what will work for me and will help me achieve my goals. I have come to realize that the training I been doing at home, isnt comparable to the training I can do in the gym. And with the limitations I have here, I should still consider myself a beginner. That being said, I will be following a beginner 5x5 program, by; Reg Park.

Workout A
Back Squat
ChinUps
Bench Press
Wrist Work 2x10
Standing Calf Raises 2x20

Workout B
Front Squat
Bent Over Barbell Row
Military Press
Deadlift 3x5
Wrist Work 2x10
Standing Calf Raises 2x20

*Deadlifts - First two sets are warm-ups, last set is a stabilizer
3x a week for 4 months.

Week 1: A,B,A
Week 2: B,A,B
Week 3: A,B,.. ect.

Espi, I will try adding 5lbs each time to each lift!