Crown's Winter Log (IML)

[kBrown]

Alright many of you are familiar with all my logs.
Am going to be running this log throughout the winter and up until my next cycle (sometime after christmas).

I will not be running anything for most of this time. MAYBE some IGF LR3 and some Osta by Iron Mag Labs but have not decided.

Am really looking to keep as much as my gains as I can, start getting better at dieting, and pound out some super heavy weight throughout the winter. We shall see how it goes.

As always I appreciate any criticism.




Please be aware of the IML Discount code on my signature. USE IT... or we will fight

[AaronJP1]

Another log?

How much you weighing?

[kBrown]

Another log?

How much you weighing?

weighing about 203lbs right now.
I best not drop below 200lbs or we shall fight!

[AaronJP1]

weighing about 203lbs right now.
I best not drop below 200lbs or we shall fight!

Looking way heavier.

[kBrown]

Looking way heavier.

Yeah in that pic I am looking pretty nasty in that pic above.
I am mad I didn't get more ripped but diet is always my problem

[AaronJP1]

Yeah in that pic I am looking pretty nasty in that pic above.
I am mad I didn't get more ripped but diet is always my problem

Yeah what do you eat?

[kBrown]

Honest answer:
Subway
Skyline Chilli
Turkey Chilli -- actually pretty healthy, loaded in sodium thats about it
Bolthouse Farms Green Goodness (fruit / vegy smoothie)
Milk & more milk
Chicken (going to try a new chicken and rice recipe and that may be a new staple in my diet)

Then I **** up
Blueberry muffins
Pizza
Hot Wings
Calzones

[kBrown]

Am going to be doing a GVT 6 week program

[AaronJP1]

Honest answer:
Subway
Skyline Chilli
Turkey Chilli -- actually pretty healthy, loaded in sodium thats about it
Bolthouse Farms Green Goodness (fruit / vegy smoothie)
Milk & more milk
Chicken (going to try a new chicken and rice recipe and that may be a new staple in my diet)

Then I **** up
Blueberry muffins
Pizza
Hot Wings
Calzones

Get away with murder haha.

[kBrown]

Squat 135lbs
Sets 1-5 30 seconds rest. 10 reps each
Set 6 - 10
Set 7 - 5
Set 8 - 7
Set 9 - 7
Set 10 - 14

My wheels need a lot of work. Thank god today is chest day. my ego needs a lift

[kBrown]

I hurt my wrist pretty bad at the gym somehow doing Smith shoulder press... Just bent it back too far. A little swollen right now, but I will survive.

Bend over rows 135lbs 10x10 reps

Pullups
5
5
4

T-bar Rows 135
10
10
9

Low cable row
135lbs 7 reps
120lbs 10 reps
120 lbs 7 reps

Front Shoulder Smith 185lbs.
10x8 sets.
Hurt my wrist on the 8th set

[kBrown]

Okay First day with Cincinnati Barbell club and lifted more weight than I ever have before. Today was a PR day... so we worked up to a 1rep max and stopped there. My numbers arent impressive... but this is because these are my weakest lifts lol. But, I find it amazing I lifted more than I ever have before on day 1 with these guys.

New Squat PR: 315lbs --- I know I know, but watch it grow girls.

Deadlift: 405lbs -- With bands helping the assist UP. (not quite sure how to explain, the weight gets lighter at the bottom [lifting off ground] and heavier as you lift it up [the bands stop helping]

Both records for me. So I am happy as ****

Starting tomorrow I will have a full journal recording each lift.

[kBrown]

Day 2 with Cincinnati Barbell club. Bench Day... thank god.

Flat bench:
135lbs - 7
225lbs - 8
315lbs - 2
345lbs - 2
385lbs - 1
405lbs - 1
335lbs - 3
335lbs - 3

All lifts performed by competition standards (with pause)

10x10 DB Row 80lbs
9 mins 32 secs... i died and some sets I think I only got 8 lol

Skull Crushers
11lbs - 10
10
20 + 5 with spot
Then last set I had partner add resistence making it harder to perform the rep got 5 1/2

[AaronJP1]

U got sick lifts man!

[kBrown]

U got sick lifts man!

Looking forward to the squat and deadlift growing!

[kBrown]

Long ****ing day with the Barbell Club.

SUPERSET
Rev Hyper Ext 50lbs - 5x20
Side Bends 5x20 70lbs

SUPERSET
Glute Ham Raise 10x10
Chinups 10x10 -- last two sets I had to break it down some but i got the 10

DB curl 45lbs 3 sets
25lbs 3 sets

Rear delt work DB 3 sets

Skull Crushers
115lbs 15
125lbs - 14
145bs - 10
9
7