Credz -The Quest-

**determined4000** · 03-11-2013, 04:24 PM

Originally Posted by Credz

Yesterday my protein intake was 210g instead of the usual 270ish. So, I'm improving that angle of my training as well

Strongly approve
you will be really surprised how your gym intensity will go up as well

smart decision to prioritize form over lifting for higher #s too

**Credz** · 03-12-2013, 03:48 AM

Thanks everyone! Appreciate the support

Might do some foam rolling later this evening after work too. I really like it and really gets into my leg muscles nicely.

**Credz** · 03-13-2013, 03:13 AM

Workout A:

2 Scoops Juggernaut HP

Squat

5 x 5 - 165lbs

+5lbs

Bench Press

3 x 5 - 155lbs
2 x 4 - 155lbs

+ 5lbs

My first official fail set. It's ok! I felt my form going so hopefully next time I will be able to push the 155lbs for the full 5x5! I'm still happy though, Just shows my strength has improved very much since I started 3 weeks ago

Barbell Row

5 x 5 - 160lbs

+ 5lbs

Barbell Shrug

3 x 8 - 235lbs

+10lbs

Skullcrusher

3 x 8 - 55lbs

+5lbs

Chins

3x5-8 - Bodyweight + 15lbs - 8, 7, 7

+ 5lbs

Good Mornings

2x10 - 95lbs

+ 20lbs

**MarkVI** · 03-13-2013, 08:35 AM

Glad to see the improvement, gaining strength each workout - definitely keep that momentum going!

Just an idea for your next A workout - you could always start with bench and get your 5x5 @ 160 (i think you could get pretty close) or do it normal and still go for the 160 and see where you're at - maybe need to stay a little longer at the 160. I don't think you should spend another workout benching 155 just to get two additional reps at this point....if you were benching in the 300's it'd be a different story!

I also say that because your squats are improving a lot as well so it shouldn't be a huge deal to swap their spot with bench.

**Credz** · 03-13-2013, 02:12 PM

Thanks Alex! I was tempted to move up to 160lbs as well next Bench Session just to test the waters. I will do the 160 next bench and see how far I can take it.

**Credz** · 03-14-2013, 02:07 PM

I had my intial weigh in and bodyfat reading today at work.

Last time I got this stuff was Nov. 29 2012

Stats at the time were:
Weight: 153.8lbs
BF%: 9.9%
FFM: 138.6lbs
Fat Mass: 15.2lbs

Today 3/14/13:
Weight: 155.8lbs
BF%: 9.9%
FFM: 140.4lbs
Fat Mass: 15.4lbs

I'm up 2lbs from that time and stayed the same body fat. I really think these past few weeks of increased cals and lifting hard really is working well

. I'm excited to workout Saturday!

**Bronzzi** · 03-14-2013, 02:47 PM

Originally Posted by Credz

I had my intial weigh in and bodyfat reading today at work.

Last time I got this stuff was Nov. 29 2012

Stats at the time were:
Weight: 153.8lbs
BF%: 9.9%
FFM: 138.6lbs
Fat Mass: 15.2lbs

Today 3/14/13:
Weight: 155.8lbs
BF%: 9.9%
FFM: 140.4lbs
Fat Mass: 15.4lbs

I'm up 2lbs from that time and stayed the same body fat. I really think these past few weeks of increased cals and lifting hard really is working well

. I'm excited to workout Saturday!

Good job at staying in the same bf% but still gaining weight!

**determined4000** · 03-14-2013, 05:03 PM

see
more cals, less activity= more strength, better body comp
try repeating

nice work

**MarkVI** · 03-14-2013, 08:28 PM

So, time to eat MOAR srs.

**Bnizzle163** · 03-14-2013, 09:00 PM

Adding mass and no change in body fat. Good work.

**The Solution** · 03-15-2013, 04:14 AM

Originally Posted by determined4000

see
more cals, less activity= more strength, better body comp
try repeating

nice work

Originally Posted by MarkVI

So, time to eat MOAR srs.

This is coming from the guy scared to up his intake.. and eat 300g of protein

See what happens when you go against your own will Credz?
Eat less protein
eat more carbs/fat
Do less cardio
Do less working out

=

More Results..

Amazing how the hardest decisions are the best decisions

**Credz** · 03-15-2013, 04:31 AM

Thanks guys! Appreciate the support as always! I've been thinking about upping the cals some here actually. Prob add a few hundred more tomorrow.

Did some foam rolling this morning too. Felt pretty good!

**MarkVI** · 03-15-2013, 06:05 AM

Originally Posted by The Solution

This is coming from the guy scared to up his intake.. and eat 300g of protein

See what happens when you go against your own will Credz?
Eat less protein
eat more carbs/fat
Do less cardio
Do less working out

=

More Results..

Amazing how the hardest decisions are the best decisions

This is really spot on

Originally Posted by Credz

Thanks guys! Appreciate the support as always! I've been thinking about upping the cals some here actually. Prob add a few hundred more tomorrow.

Did some foam rolling this morning too. Felt pretty good!

Glad to hear it. If you're still mostly interested in your spartan race, you're going to perform better ~13-14% body fat. It's just how athletic ventures go, you need a little extra to perform the best

**determined4000** · 03-15-2013, 06:43 PM

Originally Posted by Credz

Thanks guys! Appreciate the support as always! I've been thinking about upping the cals some here actually. Prob add a few hundred more tomorrow.

Did some foam rolling this morning too. Felt pretty good!

and uyet you still refuse to believe I have changed
protein not that high anymore
potatoes, bananas and breads are in

**MarkVI** · 03-16-2013, 06:32 AM

Originally Posted by determined4000

and uyet you still refuse to believe I have changed
protein not that high anymore
potatoes, bananas and breads are in

Not sure if that first part was directed at D4K ---- but if it was, Bob I can tell you that his behaviors and mindset are definitely in the right spot.

Credz - what is your real name again?

**Credz** · 03-16-2013, 08:36 AM

Workout B:

2 Scoops Juggernaut HP

Squat

5 x 5 - 170lbs

+5lbs

Deadlift
Warm Up
Set 1: 135lbs - 5
Set 2: 205lbs - 5

Work Set:
1x5 - 240lbs

+5lbs

Military Press

5 x 5 - 95lbs

Deloaded

Barbell Row
(-10% from Workout A)

5 x 5 - 145

+5lbs

Incline Bench
(5-8 reps)

1 x 7 - 130lbs +1 rep over last week
2 x 5 - 130lb

Close Grip Bench Press

1 x 7 - 140lbs
2 x 8 - 140lbs

+5lbs

Straight Bar Curl

3 x 8 - 85lbs

+5lbs

Great workout this morning! That 240 deadlift felt great and looking forward to next deadlift session! Had to go into work this morning for some Saturday overtime so my workout was a little more fast paced but it still came out good!

My real name is Carl

**Bnizzle163** · 03-16-2013, 06:49 PM

Nice sesh, Carl

. It's always good to know someone's name, even if it is on an internet forum lol.

**MarkVI** · 03-16-2013, 07:49 PM

Solid sessions carl. I like that you don't spell it with a K, that's appreciated.

Great increases on the weights!

**Credz** · 03-17-2013, 06:30 AM

^ Haha Thanks Alex.

Diet yesterday was as followed:

Meal 1
Egg White Sandwiche on Wheat
2 Dippy Eggs with 2 slices of wheat
1c Oats
- Mixed with 1 Scoop Infinite Labs Whey Delite Banana Cream & Banana
Couple Carrots

Meal 2
Turkey & Swiss Salad with the works

Meal 3
Chicken Steak Sub

I also ate the rest of my fiance's chicken steak sub as well, she could only eat half haha.

My plans for today is to do some foam roll since my legs feel a little tight.

**MarkVI** · 03-17-2013, 07:27 AM

Originally Posted by Credz

^ Haha Thanks Alex.

I also ate the rest of my fiance's chicken steak sub as well, she could only eat half haha.

My plans for today is to do some foam roll since my legs feel a little tight.

I always encourage my wife to get a footlong when we go to subway, She can barely make it through half - and I'm there to save the day and finish the job

I'll be with you on the foam rolling. Was back in the gym to do legs first time since september yesterday morning. Holy ouch

**Credz** · 03-17-2013, 10:51 AM

Originally Posted by MarkVI

I always encourage my wife to get a footlong when we go to subway, She can barely make it through half - and I'm there to save the day and finish the job

I'll be with you on the foam rolling. Was back in the gym to do legs first time since september yesterday morning. Holy ouch

Haha Yes! It is the same way here. I always get the stuff she can't finish when we go out or order take in lol.

New Gun Stuff:

I can't wait for a nice day to go shoot! I got rail covers coming this week too then

**Credz** · 03-18-2013, 12:45 AM

Meal 1
Ground Turkey, Pasta, Meat Sauce & Ricotta Cheese
Bowl of Veggies on the side

Meal 2
Chicken Burger on Wheat
Potato Wedges
Veggies

Meal 3
Cottage Cheese/Greek Yogurt Mix
- w/ Banana & Infinite Labs Chocolate Protein
Peanut Butter & Banana Sandwiche

**Credz** · 03-18-2013, 03:35 AM

I will update with this mornings workout tonight. Had to rush around after my workout to get into work for overtime.

**Credz** · 03-18-2013, 02:18 PM

Workout A:

2 Scoops Juggernaut HP

Squat

5 x 5 - 175lbs

+5lbs

Bench Press

5 x 5 - 160lbs

+ 5lbs

Barbell Row

5 x 5 - 165lbs

+ 5lbs

Barbell Shrug

3 x 8 - 255lbs

+20lbs

Skullcrusher

3 x 8 - 60lbs

+5lbs

Chins

3x5-8 - Bodyweight + 20lbs - 8, 6, 5

+ 5lbs

Good Mornings

2x10 - 105lbs

+ 10lbs

The workout this morning was great. I didn't know if I was going to get the benching up, but I did the complete 5x5! I had a little rest pause on the last rep but I still pushed it up

**Credz** · 03-18-2013, 04:39 PM

Meal 1
7oz Chicken Breast Salad
Kidney Beans
1c Oatmeal
- w/ Scoop of Whey Delite Banana Cream Protein, Banana and Peanut Butter

Meal 2
6 Egg Whites & 2 Whole Eggs
4 Slices of Wheat

Meal 3
Ground Turkey
w/ Ricotta Cheese & Meat Sauce on top of Garlic Bread
Green Beans & Broccoli
Cottage Cheese/ Greek Yogurt
w/ 1 scoop Infinite Labs Chocolate Whey & Chocolate Captain Crunch
Peanut Butter Sandwiche & Hershey Kiss

**Bnizzle163** · 03-18-2013, 08:47 PM

Dat pasta

Do want all.

**Credz** · 03-19-2013, 06:33 AM

Haha yeah it was good! Been awhile since I had pasta. Sure hit the spot. I want to make like a stuffed ricotta cheese burger topped with meat sauce between garlic bread lol. Maybe this weekend! Also got some ideas for protein muffin variations. I love to cook

**MarkVI** · 03-19-2013, 08:47 AM

Solid workout man! Increases all around. How are you doing depth wise on squats? All the way down or just breaking parallel? A video would be good, I notice increases each workout for you and it's tough to keep good form when adding weight so frequently which is why I'm asking.

**Credz** · 03-19-2013, 02:02 PM

Originally Posted by MarkVI

Solid workout man! Increases all around. How are you doing depth wise on squats? All the way down or just breaking parallel? A video would be good, I notice increases each workout for you and it's tough to keep good form when adding weight so frequently which is why I'm asking.

Thanks Alex. Depth on the squats are little below parallel. You think I should decrease the weight and work on going all the way down? Then work my way back up?

**Credz** · 03-19-2013, 04:22 PM

Meal 1:
8oz Chicken w/ Salad
1c Oatmeal
- w/ Infinite Labs Whey Delite PB Cookie Protein, 1 Banana, Peanut Butter

Meal 2:
6 Egg Whites
2 Whole Eggs
4 Slices of Wheat

Meal 3:
Chicken Salad
- w/ Crouton, Pickles, Carrots & Bacon Ranch Dressing
Cottage Cheese/Greek Yogurt
- w/ 1 scoop Infinite Labs Whey & Chocolate Captain Crunch
Baked Potato Topped with Cottage Cheese
Peanut Butter on Wheat

Thread: Credz -The Quest-

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