Krak is back

K

Kraken

0
I"m back here, but have been training like a monster the past few months. So the title only alludes to my hiatus from this forum. I've had some health problems as some of you may know about and I've also lost a job due to those health problems.

Since my health issue has no impact on training I've been lifting like mad and learning a ton as I go.

My current routine is an upper/lower split. I'm currently entering into a bulking phase after my last deload, last week. I'm eating at a 10% surplus for a slow bulk. Kinda funny I feel like a fat bastard at night but then when I wake up it seems my body sucks it all up.

I've worked with a trainer on my deadlifts since I could not get form down on my own, now I'm kicking ass on those as well.
 
Todays training - upper day 3

BB Mil press
120 lbs 6x6

clean and jerk
160 lbs
6x6

inverted rows
BW
1x15, 1x12, 1x9

push ups
2x25, 1x20

close grip press
60 lb DB's
3x12

cable pull downs
140 lbs
3x12

hammer curls
60lb DB's
2x12, 1x10

2 separate 2.6 mile jogs dropping the kids off and picking them up from school. Might as well run instead of putz along behind the outta shape catty moms that walk.

Been playing around with the mil press a little bit for some reason it really bothers my left bicep. I was doing them with DB's but I switched to the barbell and it seems to be a bit more comfortable.

lower tomorrow.
 
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strong guy! nice work krak, il be taking a look at this from now on too.

just a question: are you working on your overhead stuff because 3 overhead exercises in 1 session...seems like a lot!
 
Proteinboy said:
strong guy! nice work krak, il be taking a look at this from now on too.

just a question: are you working on your overhead stuff because 3 overhead exercises in 1 session...seems like a lot!
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stay tuned my friend thats only day 3 of the split. It was set up by a very credible person and is working like nothing I've ever done before.
 
Hey Kraken!!!
Good to have you back! :)

Look forward to you showing these wimps how it's done! LOL :)


JUST KIDDING GUYS!!!!! :D
 
Good yeti krak, now stay back for good!

Brilliant to see your pushing through the health issue, keep training hard mate.

Love you with all my wool.
 
Yeah, no **** - he always had high numbers on curls...can't wait to see progress on the rest of his lifts.

Nice Clean and Jerk...I've yet to try those.

Looking forward to see the rest of your split...espacialy BPs and Dealifts.

Welcome back.
 
today - lower

front squats
180 lbs 4x6
200 lbs 1x5, 1x4

I tried some overhead squats just for the hell of it. I managed 3 with a 50lb bag of sand. ****ing shreds your core.

Romanian DL
160 lbs
3x15

static lunge
60lb DB's
2x6, 2x4, 2x3 per leg

SHELCs
3x15

inclined crunch
3x25

planks
3 sets of each side and front for as long as I could hold it.

Went for a bike ride today for about an hour. Some faster intense riding, some slower leisurely riding. Worked up a decent sweat.
 
today - upper

Bench press
240 lbs
1x6
260 lbs
2x6
280 lbs
1x6, 1x5
300 lbs
1x2

BB bent over row
150 lbs
3x6
160 lbs
1x6, 1x5
170 lbs
1x3

dips
BW 3x15

lat pulls
200 lbs 3x15

shrugs
170 lbs
2x12

skullcrusher
30 lb DB's
1x12, 1x10

curls
100 lbs
1x12, 1x8

for some reason skullcrushers are difficult for me. I'll just keep at 'em and accept my slow progression. BOR's felt great today, bench press got me stoned off endorphins as well.
 
Good job Kraken, im new here so I dont know your backstory but it seems now your kikin butt and takin names ! Congrats and keep up the good work. Johnny
 
johnny83 said:
Good job Kraken, im new here so I dont know your backstory but it seems now your kikin butt and takin names ! Congrats and keep up the good work. Johnny
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thanks Johnny

I'm sure someone will fill you in on how I am the CEO of the vulgarity gang. LOL
 
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