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Crocks Journey To Shredville


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#26 CurlsRock

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Posted 31 December 2014 - 01:49 PM

12-31
 

Chest/Tri Day

 

3 Warm up sets

 

Flat Bench

 

15 x 165

 

15 x 185

 

12 x 205

 

8 x 225

 

Dumbbell Press

 

70lbs each hand

 

x12

 

x12

 

x10

 

Dumbbell Flys

 

25lb pound dumbbell 3 sets to failure

 

Finished her up with 1 set Incline bench at 175 to failure...Pretty whipped at this point...only got 9

 

Triceps 

 

3 sets Rope Pushdowns

 

3 sets dumbbell extentions

 

20lb x 12

 

20lb x 10

 

20   x  10

 

Close grip bench press

 

Just threw 45lb plates on bench and knocked out 3 sets

 

135 x 12

 

135x12

 

I wasnt struggling with this as much as i thought so I threw on another 20lbs and repped out 12 close grip presses for my 3rd set.

 

I've never been good at close grip, not sure my, maybe its form, not sure, but it doesn't feel natural to me.

 

Finished up with 3 sets of weighted dips. I used a 30lb dumbbell and knocked out 3 sets 20/15/12.

 

Overall a pretty decent day. I was contemplating 15 minutes of HIIT, but my legs are to F'in sore from yesterday, so maybe tomorrow.

 

This time around I'm definitely taking my training more serious. Hopefully I can stay injury free. Nothing worse than when an injury comes and derails everything you've worked for. With that said, I might have 1 last night of boozin. I have some buddies in town for the New Years and they been on my ass  " not literally phegs " for weeks about tonight. They don't make it back much so there definition of a few drink tonight differs from mine...Those crazy SOB's are gonna shut the bar down. They're good buddies dating back to HIgh School days so what the hell, whats one night. Its only New Years once a year..Last time I went out with these mother fuckers i drank so much I swear I got alcohol poison...Had me feeling like complete shit for 2 days...The wife, GF at the time wasnt to happy with me.....Anyways thats all for today....Happy New Years bros.


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#27 milkhouse

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Posted 31 December 2014 - 03:34 PM

Lmao. Stay safe tonight bro
I love you man!

#28 Looseunitwa

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Posted 01 January 2015 - 06:58 PM

12-31
 
Chest/Tri Day
 
3 Warm up sets
 
Flat Bench
 
15 x 165
 
15 x 185
 
12 x 205
 
8 x 225
 
Dumbbell Press
 
70lbs each hand
 
x12
 
x12
 
x10
 
Dumbbell Flys
 
25lb pound dumbbell 3 sets to failure
 
Finished her up with 1 set Incline bench at 175 to failure...Pretty whipped at this point...only got 9
 
Triceps 
 
3 sets Rope Pushdowns
 
3 sets dumbbell extentions
 
20lb x 12
 
20lb x 10
 
20   x  10
 
Close grip bench press
 
Just threw 45lb plates on bench and knocked out 3 sets
 
135 x 12
 
135x12
 
I wasnt struggling with this as much as i thought so I threw on another 20lbs and repped out 12 close grip presses for my 3rd set.
 
I've never been good at close grip, not sure my, maybe its form, not sure, but it doesn't feel natural to me.
 
Finished up with 3 sets of weighted dips. I used a 30lb dumbbell and knocked out 3 sets 20/15/12.
 
Overall a pretty decent day. I was contemplating 15 minutes of HIIT, but my legs are to F'in sore from yesterday, so maybe tomorrow.
 
This time around I'm definitely taking my training more serious. Hopefully I can stay injury free. Nothing worse than when an injury comes and derails everything you've worked for. With that said, I might have 1 last night of boozin. I have some buddies in town for the New Years and they been on my ass  " not literally phegs " for weeks about tonight. They don't make it back much so there definition of a few drink tonight differs from mine...Those crazy SOB's are gonna shut the bar down. They're good buddies dating back to HIgh School days so what the hell, whats one night. Its only New Years once a year..Last time I went out with these mother fuckers i drank so much I swear I got alcohol poison...Had me feeling like complete shit for 2 days...The wife, GF at the time wasnt to happy with me.....Anyways thats all for today....Happy New Years bros.


Did you make 2015 bro? Hope you still alive lol

#29 CurlsRock

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Posted 01 January 2015 - 07:25 PM

@ loosunitwa lol wasn't half as crazy as I thought. buddies have slowed down a bit. I actually only had 5-6 drinks throughout the course of the night.
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#30 NowYourDeadSon

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Posted 01 January 2015 - 11:43 PM

in for this.

 

will check in, I expect abs to be visible by march



#31 CurlsRock

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Posted 02 January 2015 - 07:27 AM

@ NowYourDeadSon...Shouldn't be an issue...Hope not anyway
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#32 CurlsRock

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Posted 03 January 2015 - 05:05 PM

Unfortunately, I had some discomfort in my surgically repaired elbow...Nothing to serious but its worth noting. I think i'm gonna tone it down just a bit on bench. All other lifts are good to go, even shoulder press, but for some reason bench still hurts a bit...I have made huge improvements since the surgery and the doc did clear me months ago. No big deal, just something to monitor. I did buy a Nike elbow compression sleeve off ebay for $15 shipped yesterday. Pretty good price...Not sure if that will help, but its only 15 bucks so what the hell. I've seen guys wearing them in the gym before so worth a shot...All i want is just a tad more elbow support...Keep thing tight in there....Anyways thats all for now fellas....Gonna hit some HIIT later...Gotta get them abs to pop. 


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#33 Looseunitwa

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Posted 03 January 2015 - 07:02 PM

Yep take it easy champ! Listen to your body it's important. Strict form important when dealing with an injury and of course the weight etc.

#34 CurlsRock

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Posted 05 January 2015 - 05:13 PM

12-5

Shoulder Day

15 minute warm up/ stretch session

Db shoulder press
50lb db 3x 15
Lat raises
25 lb dbs. 3x 15
4th set 20lb x failure

Upright rows
95lbs x 15-12-12

Shrugs
225 x 15-15-15
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#35 CurlsRock

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Posted 05 January 2015 - 05:21 PM

Diets been on point for the most part... Today I trained early, but usually its later in the day around 4-5...I think I need to start consuming a higher carb postworkout/supper meal. I usually get hungry again close to bed time so its hard not to consume more carbs...I've been doing good but occasionally I do snack to much before bed.I think a bigger meal around 6ish would help solve this problem.

#36 PZTHATER

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Posted 05 January 2015 - 05:33 PM

how long are your training sessions?


PURUS LABS REP


#37 CurlsRock

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Posted 05 January 2015 - 05:45 PM

Around 45 minutes to an hr..Leg days are usually longer because I take longer breaks in between sets.

#38 CurlsRock

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Posted 07 January 2015 - 03:11 PM

1-7

 

Warm Up 

 

Deads

 

I probably don't do deads as much as I should, definitely going to start doing them more frequently. I felt really good today. First day on a pre again so I was much more focused and determined. 

 

185 x 15

205 x 12

225 x 10

245 x  8

275 x  6 

225 x 8

185 x 12

 

Abs

 

sit-ups 

 

40

40

30

30

 

Short and Simple


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#39 PZTHATER

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Posted 08 January 2015 - 10:38 AM

deadlift more often for me


PURUS LABS REP


#40 CurlsRock

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Posted 08 January 2015 - 12:02 PM

Lol you got it dowg

#41 CurlsRock

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Posted 08 January 2015 - 03:50 PM

Was planning on lifting today after work, but that got thrown out the window when I got called into my part time job.....Fuckers....Gonna end up being a 15 hr day....Fuck it...more money for supps



#42 milkhouse

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Posted 08 January 2015 - 09:45 PM

Yikes. Long days suck
I love you man!

#43 CurlsRock

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Posted 08 January 2015 - 10:16 PM

Yea its been a rough one man, 15 minutes left and my ass is going to bed.
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#44 CurlsRock

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Posted 08 January 2015 - 10:21 PM

Can use the money though...I thought I was done with doctor bills...I haven't had one in 5 months until today.      $485.00 Ouch...A little fishy...Im thinking they might be charging me twice here...My surgery was in June and I received all my bills within the first 2 months, and paid everyone of them. Now 5 months later they send me this? WTF



#45 Scope75

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Posted 09 January 2015 - 12:52 PM

Might be something your insurance didn't cover so they are billing it out to you.
Had that happen when I fractured my leg 2yrs ago.
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#46 iceman99uc

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Posted 09 January 2015 - 01:22 PM

Might be a delay from insurance billout even if they covered a portion. Sometimes it can take a few months for insurance to get billed and to pay it out. I got a similar bill after my shoulder surgery from the anesthesiologist months after, and my wife got a bill a year later for some blood work because our insurance had lapsed at time of service and the lab kept trying to bill the insurance company for a year before finally billing us.

 

Otherwise man, keep up the good work! 


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#47 milkhouse

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Posted 09 January 2015 - 01:52 PM

Can use the money though...I thought I was done with doctor bills...I haven't had one in 5 months until today.      $485.00 Ouch...A little fishy...Im thinking they might be charging me twice here...My surgery was in June and I received all my bills within the first 2 months, and paid everyone of them. Now 5 months later they send me this? WTF


Fukin idiots
I love you man!

#48 CurlsRock

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Posted 09 January 2015 - 04:03 PM

Fukin idiots

Thats what I was thinking....Its fine, I have the money. Just slightly caught off guard.

 

@ iceman @ scope...Yea thats what happened...Oh well what do you do...Gotta pay it. 



#49 CurlsRock

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Posted 10 January 2015 - 09:44 PM

1-10 

 

Back & Bis

 

I trying something new with my back from here on out...I've always responded well to pull-ups. My back routine will consists of mainly pull-ups. I'll throw in 1 random back lift as well. I plan on performing several different variations of pull-ups. Ranging from wide grip/narrow grip/ overhand/under hand, as well as weighted. Pull-ups just seem to trigger growth more effectively than anything else. Plus it fits into my style of training atm. Higher reps. Today was the first day with this. I didnt incorporate weighted today. I'll more than likely do them next week. 

 

Warm Up 15 minutes. 

 

Wide grip/over  

 

x15

x15

 

Narrow grip/over

 

x12

x12

 

Narrow grip/under

 

x15

x15

x12

 

Undergrip definitely easier than over

 

Lat Rows....Machine on 120lbs   2x120x10

 

Bis

 

EZ bar

 

threw on 25lb plates

 

x15

x15

x12

 

Alternate Db curls with 35lbs

 

x12

x12

x12

 

Db Concentration Curls with 25lb

 

x12

x10

 

 

Paused and squeezed at the top..

 

DB Alternating Hammer curls burnout sets with 30lbs....was pretty fatigued by now

 

x12 each arm

x12 each arm

 

Last set grabed a set of 40's and did 7 each arm, tried for 8 but couldnt.

 

Had a great workout today with a killer pump...Already look better in the mirror and its only been 2 weeks. 

 

Summery so far

 

Well I look better than i did 2 weeks ago. I deff dropped a bit of fat around the waist line, I haven't been posting my cardio, but I have been doing HIIT every 3 days for 15 minutes. Diet has also been very clean. Like I mentioned above.. A lot of eggs, chicken, oatmeal, and veggies...Tomorrow I'm grilling 8 chicken breasts to last me the week. Ill have a cheat meal here and there but even at that I don't let it get out of hand. In another week or so ill post a updated pic.  


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#50 CurlsRock

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Posted 11 January 2015 - 05:58 PM

What are your guys thoughts of m-sten on a recomp




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