Krak is back

wow, its like all of a sudden your getting really strong, and seeing good improvements! you really are a bull lol nice keep it up
i like the front squats too. the rows are excellent too. do you pendlay row it?
 
Proteinboy said:
wow, its like all of a sudden your getting really strong, and seeing good improvements! you really are a bull lol nice keep it up
i like the front squats too. the rows are excellent too. do you pendlay row it?
Click to expand...

Not sure what pendlay means? enlighten me my friend.

I have nothing else to do but take care of my kids, eat and work out. LOL
I'm actually really impressing myself with progress on some of my lifts. Others not so much, but I guess we all have our good and bad.
 
today - lower

Deadlift
260 lbs
2x6
280 lbs
2x6
300 lbs
1x6
320 lbs
1x6

single leg squats
BW
3x15

good morning
140 lbs
6x6

Kraken patented thighmaster move
I don't know what else to call it
3x15

weighted crunch
3x20

calf raises
140 lbs
3x12

ball pike
3x25

I not only accomplished my goal of a 300lb DL I exceeded it. Felt great to move that kind of weight. I'm sure I can do more too but again, baby steps to avoid back injury.

Karky I didn't do any back flexing or stretching between sets this time. All I did was wipe off sweat and drink water.
 
yesterday - 3 mile run

today - upper

BB Mil press
120 lbs
5x6
130 lbs
1x6

clean and jerk
130 lbs
2x6
140 lbs
3x4, 1x3
for some reason this were tough today

inverted row
BW
1x15, 1x11, 1x8

push ups
1x25, 1x20, 1x15

cable pull down
140 lbs
3x12

forearm curl
40lb DB's
3x12 per arm

hammer curl
60 lb DBs
2x10, 1x8

I felt kinda drained today and it was all I could do to get through my routine. I've had a bit of a cold so that may have something to do with it. Also I ate like **** yesterday so that too may have contributed.
 
Kraken said:
I felt kinda drained today and it was all I could do to get through my routine. I've had a bit of a cold so that may have something to do with it. Also I ate like **** yesterday so that too may have contributed.
Click to expand...

Dude, seems to be going around....I have read a few people under the weather, and I am trying to fight off a cold as well..... Take care of yourself!
 
today - lower

front squat
180 lbs
2x6
200 lbs
1x6, 1x5
220 lbs
2x4, 1x2

romanian DL
150 lbs
3x15

lunge
60 lb DBs
1x6, 3x4, 1x3 per leg

SHELCs
3x15

BB roll out
150 lbs
2x12, 1x8

leg extension
80 lbs
3x12 per leg

inclined crunch
3x25

Again it was all I could do, my endurance was shot today. I have a cough like an old smoker. I feel a bit better now but I was struggling today. I really did not want to do lunges but I made myself.
 
Got on a measuring kick today. It all started by taking my wrist and ankle size.

Arms = 16.5"
thigh - 27.5"
chest = 46.5"
waist = 34.25"

My unit is still only 3" no matter how much I fluff.
 
Kraken said:
Got on a measuring kick today. It all started by taking my wrist and ankle size.

Arms = 16.5"
thigh - 27.5"
chest = 46.5"
waist = 34.25"

My unit is still only 3" no matter how much I fluff.
Click to expand...

just don't wear your underwear in the shower. Oh, wait. You workout at home, wear what you want.
 
It's ok Krak my unit barely touches 2".

16.5" arms........Nice....
 
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