Yes hell has frozen over... Welcome to Jaklcrow's FKKKK abs I'm getting HUGE log!

[jaklcrow]

Yesterdays Workout - AM Fasted

Weight 188 lbs

----------------------- BI'S/TRI'S ------------------------

EZ Bar Curls
set 1- 65 x12

set 2- 75 x12

set 3- 85 x12

set 4- 95 x10

set 5- 95 x8

Tri Extensions V-Bar
set 1- 90 x16

set 2- 110 x14

set 3- 130 x14

set 4- 150 x12

set 5- 150 x8

Preacher Curl
set 1- 80 x14

set 2- 85 x12

DB Kick Backs
set 1- 35 x12

set 2- 35 x12

set 3- 40 x12

Standing DB Curls
set 1- 40 x12

set 2- 45 x12

Tri Extensions - Rope
set 1- 110 x12

set 2- 130 x8

Finished with 10 sets of abs. 3 sets of 20 leg raises, 3 sets of 20 balance ball crunches and 4 sets of dumbbell side bends.

[Anthonyxavcx]

We've reached the point on our graphs where our weight intersects as mine drops and yours rises =x


awwwwww shyt

[jaklcrow]

We've reached the point on our graphs where our weight intersects as mine drops and yours rises =x


awwwwww shyt

OO. I'm still not used to overtaking people in weight lol!

How deep into the cut are u?

[jaklcrow]

Ok, took the weekend off and I didnt really track macros much either.

Yesterdays Food

[Phrak]

delicious day, im on damage control after a weekend debuacle. PSMF style for a few days to clean up.

[jaklcrow]

Yesterdays Workout ---- PM Non Fasted

Weight 190 lbs



------------------------ SHOULDERS (and a weak ass leg workout) -------------------------

Seated Military DB FINALLY I had some awesome strength gains in shoulders!
set 1- 35 x14

set 2- 70 x10

set 3- 75 x8

set 4- 80 x5

set 5- 80 x3

Front DB Raise
set 1- 45 x12

set 2- 50 x12

set 3- 55 x10

Face Pulls
set 1- 115 x14

set 2- 130 x14

set 3- 145 x14

set 4- 160 x14

set 5- 175 x14

set 6- 200 x14 ----- Maxed the stack out + added 2 5 lb'ers to it

DB Lateral Raises
set 1- 35 x12

set 2- 40 x10--- 30 x6--- 25 x5

Anthony's



This is an old vid so its very strange that I was wearing the same shirt as yesterday lol.

set 1- 45 x8/8

set 2- 45 x8/8

Shrugs
set 1- 85 x14

set 2- 100 x12

set 3- 100 x12

------- LEGS -------

Leg Press
set 1- 208 x16

set 2- 298 x14

set 3- 388 x14

set 4- 478 x14

set 5- 568 x14

set 6- 568 x14

Leg Curls
set 1- 150 x20

set 2- 170 x14

set 3- 150 x10

[jaklcrow]

delicious day, im on damage control after a weekend debuacle. PSMF style for a few days to clean up.

See what paleo'tardin gets u!

[Phrak]

See what paleo'tardin gets u!

It was over consumption of fatty camping meats ahaha, no breads just lots of bacon, eggs, sausage, steak. I mean i package of bacon is not very much buy has close to 1500 calories. I must have had a half dozen packages.

[jaklcrow]

It was over consumption of fatty camping meats ahaha, no breads just lots of bacon, eggs, sausage, steak. I mean i package of bacon is not very much buy has close to 1500 calories. I must have had a half dozen packages.

Holy sht hahaha. Well now I am just impressed

Got D3 BTW

[Phrak]

Holy sht hahaha. Well now I am just impressed

Got D3 BTW

****, i got a new bnet account. My last one was banned for botting lulz. Ill pm it

[Anthonyxavcx]

NO YOU DID NOT GET D3

Anthonyxavcx@yahoo.com/Avc#1950 get at me

Started cutting in like early Marc so I guess it's been like a little over 2 months

[jaklcrow]

****, i got a new bnet account. My last one was banned for botting lulz. Ill pm it

LOL good job. Got it.

NO YOU DID NOT GET D3

Anthonyxavcx@yahoo.com/Avc#1950 get at me

Started cutting in like early Marc so I guess it's been like a little over 2 months

I hardly ever get to play... but bad ass, ile add u!

[CutItUp9759]

How's D3? Servers working?

Enjoying the log bro! keep it up!

[jaklcrow]

How's D3? Servers working?

Enjoying the log bro! keep it up!

Working fine as far as I know lol. I have only had time to play once so far.

Thanks!

[Phrak]

crow! you calorie cycling for your bulk or just going for a straight goal? Im kind of lazy and dont feel like reading 5 pages.

[jaklcrow]

crow! you calorie cycling for your bulk or just going for a straight goal? Im kind of lazy and dont feel like reading 5 pages.

Straight goal u lazy fk!

I am eating between 3,600-4k most day. Not really worrying about going over on weekends.

[jaklcrow]

Yesterdays food!




Started taking this yesterday... Going to do at least 3 months of it to give it a fair run. Check out humapro.com for more details on it. I will be doing vids on it soon



Home made flatbread Pizza... Delicious



Dipped in hummus... Holy god.



Rump Roast Tacos

[Phrak]

Are you some sort of culinary wizard? Pizza looks great, and those tacos.

[jaklcrow]

Are you some sort of culinary wizard? Pizza looks great, and those tacos.

I like to think so...

The pizza was amazing, and it was insanely simple... Just flatbread with generic pizza sauce and cheese lol.

My wife actually made the tacos, and they were pretty amazing.

[Phrak]

Pizza always looks good, its the gooey greasy cheese! You still doing the body guard job?

[rob2093124]

Pizza always looks good, its the gooey greasy cheese! You still doing the body guard job?

my mom used to make a pizza with a thin crust, tomato paste, ground beef and mozzarella. was pretty damn good.

[jaklcrow]

Yesterdays Workout - PM Non Fasted

Weight 190 lbs

------------------ BACK -------------------

All in all today was an improvement over last week. Started off noticeably stronger but endurance took a nose dive and my #s fell for the last few exercises.

Wide G. Pulldowns
set 1- 120 x14

set 2- 120 x10

set 3- 200 x11

set 3- 210 x8

set 4- 180 x12

1 Arm Dumbbell Rows
set 1- 100 x16

set 2- 100 x14

set 3- 100 x12

Reverse Grip Barbell Rows
set 1- 185 x12

set 2- 225 x8

set 3- 135 x14

set 4- 165 x14

Seated Row
set 1- 160 x14

set 2- 160 x14

set 3- 180 x12

Finished with 8 sets of abs. 4 sets of lying leg raises and 4 sets of balance ball crunches.

[jaklcrow]

Pizza always looks good, its the gooey greasy cheese! You still doing the body guard job?

It was just mild cheddar, but FFFF it was a good choice lol.

I am and I'm not... I transitioned into doing media stuff now, but I did just go re-qualify in shooting to keep my license current here.

my mom used to make a pizza with a thin crust, tomato paste, ground beef and mozzarella. was pretty damn good.

Hell ya

[jaklcrow]

Todays Workout - AM Fasted

Weight 189 lbs

----------------------- CHEST ------------------------

Decent bump in strength today.

Dumbbell Press
set 1- 40 x16

set 2- 40 x14

set 3- 90 x9

set 4- 90 x8

set 5- 90 x6

Incline DB
set 1- 75 x10

set 2- 75 x10

set 3- 80 x8

set 4- 80 x8

Hammer Strength Incline-- Worse than last week rep wise, but the increase on the first 2 lifts had me pretty shot, so no biggie.
set 1- 148 x10

set 2- 148 x8

set 3- 148 x6

Dumbbell Flys
set 1- 45 x10

set 2- 45 x10

set 3- 45 x8

Ended with 6 sets of calves

[jaklcrow]

Yesterdays FooooooD

[Phrak]

Thats what im talking about 600g of carb. Win!

[jaklcrow]

Thats what im talking about 600g of carb. Win!

Damn right

[Cruz2030]

Hey bro, long follower of your old cut log. Gone for awhile so I had some catching up to do on this one but its beastly as all hell! You are def an inspiration!

[jaklcrow]

Hey bro, long follower of your old cut log. Gone for awhile so I had some catching up to do on this one but its beastly as all hell! You are def an inspiration!

Hey man, glad to have u back! Thanks man, its awesome to have a bulking long finally lol, I really appreciate it!

[jaklcrow]

Food from Yesterday




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