ChAos & PAIN

Sea The Starz

Yes, I stole the title from Jamie Lewis' blog, but he won't care. Going to follow his advice and not follow a program just go with how I feel and what I want to do on the day hence I want to keep a log. I also listen to anything Ross Enamait has to say (serious man crush) as he is a ****ing monster and really nice guy to boot. He also trains in the moment ie if you feel strong bust out more work if you don't then don't, which makes a lot more sense to me than blindly following a program.

Background - weak as kitten piss and a prime candidate to appear on a trocaire ad. I've been training for about 2 years where I focused on conditioning as much as strength, as a result I didn't get as strong as I could have. I'm 22 at the mo and didn't start puberty till 17 (why i started training so late-no ****ing testosterone) yet have had bad acne since i was 15. As a result I'm a rage filled hateful person, which I plan to utilize to the full when I lift. Therefore although i'm gonna do what I want, when I want I plan to generally keep rest periods to a minute and the weight heavy ~90% of max. Any longer than a minute and my mind deviates from rape/murder and so intensity drops.

Stats
Age 22
Weight 80kg approx

Lift PB's

Bench - 85kg paused

Strict OH Press - 62.5kg

Deadlift - 145kg x4 (Train at home and only have a 145kg set)

Squat - ?? (My Squat sucks donkey dicks. People in wheelchairs could squat more than me.

Dips 30kg 5x5

Chins 30kg 5x5

I train at home and have an olympic set, power rack, oly dumbell, dip bars, chin up bar, ab wheel, jump rope, medicine ball, sledge, tractor tyres, and 2 40kg weights I use for farmers walks.


Goal: GET STRONG

discus

Legendary fitness log in the making.

Sea The Starz

discus wrote: »

Legendary fitness log in the making.

Thanks but I've a feeling you will be woefully disappointed.

Couldn't believe it but this log gave me a bit extra motivation today, knowing I'd have to write out my workout for the world to see (myself and probably 1 other person who has no life) I tried not to suck too much.

Downloaded a few songs onto MP3 player yesterday without actually listening to the songs/bands before. Downloaded songs from Fear Factory, Children of Bodom, Arch Enemy, Hatebreed, Machine Head etc. The vocals in most of them are appalling (the noise you'd make if your nuts got crushed in a viscripts) but it's loud so that's all that matters.

Workout - sets x reps

Bench Press

11 x 3 75kg paused ( rest was limited to 1 -1.5mins between sets, it was intense but I loved it)

Chins

3 x 10 BW (Went wide, narrow, then neutral grip)

Farmers Walks

2x40kg x3 rounds for time love farmers walks, they blast the **** out of my traps)

Band Face Pulls 3x15

Finisher

Pushups 20,15,15

Okay workout, avoiding failure on everything as I'm planning to train 5-6 days a week. I couldn't call upon my regular training partners Katie Morgan and Heather Brooke for inspiration as I was using my phone to time rest periods so I might buy a stop watch or interval timer

Sea The Starz

Today

Back Squats

10 x 3 75kg (No this is not a typo, and no I don't have cerebral palsy - I really am this weak at squatting)

Weighted Pull Ups -wide grip

15kg 5x5

Finisher

20kg Wall Squat Imin hold x3 (focusing on maximal tension)

Felt like crap today - was hoping to do some roll out progressions and some unilateral leg work ie split squats or step ups but felt like **** so will fit these in at some stage during the rest of the week.

For squats I'm declining my bench and box squatting on it with a 2 second pause. The bench makes sure I'm getting below parallel, it also helps he keep more upright and sit back into my squats (fear of losing balance and falling is removed), as with free squats I tend to lean too far forward and good morning the weight up. Also focusing on squeezing my traps together and keeping a really tight lower back when pausing at the bottom. As such, I think for the first time ever my form is non retarded looking and it's quad/glute/hamstring strength that is the limiting factor when squatting.

Sea The Starz

Easy Day

Jump Rope - Freestyle 20mins (Strung a few criss cross double unders which was nice)

Partial Roll Outs

20 x 3-5 (Done these throughout the day, I get about 3-4 inches from full extension)

Seen this video about 2yrs ago and can't believe it has so little views so I'm gonna post it here. Really inspirational and good backround music. Do yourself a favour and watch it.

Sea The Starz

Thursday 4th July

Weighted Chins

35kg 5x3

Strict OH BB Press

50kg 6x3

1 arm DB Row

41kg 3x12 (6 per arm)

1 arm DB Press

26kg 3x12 (6 per arm)

BB Curls

Bar 3x12 (Curls were done naked in front of a mirror on a semi with heavy metal blaring in the background - the only way u should do curls)

WHIP IT!

Sea The Starz wrote: »

Thursday 4th July

Weighted Chins

35kg 5x3

Strict OH BB Press

50kg 6x3

1 arm DB Row

41kg 3x12 (6 per arm)

1 arm DB Press

26kg 3x12 (6 per arm)

BB Curls

Bar 3x12 (Curls were done naked in front of a mirror on a semi with heavy metal blaring in the background - the only way u should do curls)

Sea The Starz

In a rush today, so kept it short.

Back Squats

Box Squat 80kg 3x3 2 second pause
60kg 5x5 3 second pause
Free Squat 60kg x10

Dips

20kg x 7,6,5,5,5
BW X15

Band Face Pulls
3x15

Haven't felt strong at all this week, hoping I'm just adapting to the program and will be better next week. Planning on doing deads and other leg stuff tomorrow, would have done it earlier in the week but have had a slight twinge in my glute. Haven't fapped since last Friday, gonna see how long I can go without molesting the mole and see if it affects my training.

Sea The Starz

Saturday

Conventional Back Snapz

140kg 10x1 (1 min rest between reps)

RDL

80kg 3x10

1 leg RDL

20kg 3x10

Finisher

24kg kb swings x50


Deadlift form was awful but yet 140kg felt really easy. Im trying to be explosive but my hips rise too fast and I end up stiff legging it up so gonna focus on synching hips to rise in line with the bar and using hamstrings more.

Fun day planned 2moro, workout will consist of stacking about 600 square bales of hay. Probably how the farmers back in the day got their pump on when they couldn't do curls.

Sea The Starz

Running out of stuff do watch on Netflix last night, out of desperation I watched Tucker and Dale vs Evil, expecting it to be muck and it turns out to be a fcuking gem. Funniest thing I've seen in forever. Gonna watch it again tonight

Monday

Bench Press

70kg 5x5, 1x8 (All reps paused)

Pull Ups

BW 3X8

Dips

BW -17,15,15

Farmers Walks

40kg per hand x 2 rounds (I have a little course outside I walk which is probably about 50 metres

Face Pulls

3x15

Grand session. Didn't overdo the farmers walks as probably gonna do weighted chins tomorrow so don't want to tire out grip/forearms. Heat was ridiculous today I literally poured a gallon of water over me to keep cool.

Paudee

Well that's three and a half threads I now read on boards.

Sea The Starz

Tuesday

Back Squat

85kg Box Squat 6x2 (Paused-ish)

40kg x30,20,20

140kg x5 (This is a blatant lie, but upon seeing how depressing my squat workout above looks on paper I felt like typing this to cheer me up, It didn't work)

Weighted Chins

30kg 3x5

RDL

60kg 3x10

Split Squats

BW 3x10

Finisher

BW Squats x50

UGh what a gay day, this heat is ridiculous. The shed I train in is a sweatbox at the best of times so I'm gonna use that as my excuse for being epically **** today- just couldn't focus and was not mentally sharp. If the weather keeps up I'll probably have to train naked as a necessity not a luxury.

JJayoo

Nice numbers on the dips and chins.

Sea The Starz

Thursday

Weighted Dips

30kg 5x5

Weighted Chins

35kg 5x3

Bench Press

60kg 3x8

1 arm DB Row

41kg 2x6 ,1x10 (each arm)

BW Chins

4x8 (2 wide, 1 narrow, 1 neutral)

Barbell Curls

Bar 3x12

Felt like crap yesterday so took the day off. Felt much better today. Weighted chins and dips felt comfortable. I went so slow on the curls, serious erection in the bi's. Tomorrow will be 2 weeks since I last choked the chicken (running out of ways to say ****), probably worth a post in the daily achievement thread lol, that said I haven't really had a desire to, except for today. And as it happens I felt pretty good today, so I have deduced that there is a high correlation between horniness and work output so gonna see how long I can abstain(Oh my god I desperately need to find a girlfriend).

brownej

Sea The Starz wrote: »

Felt like crap yesterday so took the day off. Felt much better today. Weighted chins and dips felt comfortable. I went so slow on the curls, serious erection in the bi's. Tomorrow will be 2 weeks since I last choked the chicken (running out of ways to say ****), probably worth a post in the daily achievement thread lol, that said I haven't really had a desire to, except for today. And as it happens I felt pretty good today, so I have deduced that there is a high correlation between horniness and work output so gonna see how long I can abstain(Oh my god I desperately need to find a girlfriend).

Ahem.....
Profanity filter got it. Try here http://goo.gl/SJe3c
http://chaosandpain.blogspot.ie/2013/07/no-fap-more-like-no-****ing-way.html

oq4v3ht0u76kf2

brownej wrote: »

Ahem.....
Profanity filter got it. Try here http://goo.gl/SJe3c
http://chaosandpain.blogspot.ie/2013/07/no-fap-more-like-no-****ing-way.html

Came to post this. Your channeling of Jamie probably means you should start pulling the belly off yourself vigorously quite soon.

Sea The Starz

Friday

Box Squats

80kg 5x3 (paused)
70kg 4x4 (paused)

Russian Twists

10kg 3x20

Barbell Walking Lunges

30kg 3x12

Saturday

Strict OH Press

50kg 11x3

Farmers Walk

40kg per hand x 3 rounds of 50 metres

Band Face Pulls

3x15

Finished with some bodybuilding stuff to fry my shoulders.

Sunday

Cans of Heineken x12

Bowls of Pavlova - failure

oq4v3ht0u76kf2

Sea The Starz wrote: »

Cans of Heineken x12

Supersetted, I hope.

Sea The Starz

Baylee Massive Gill wrote: »

Supersetted, I hope.

No diggity no doubt.

Rest day today. So gonna post this video. If your a crossfit Nazi you'll probably be offended, just an fyi.

Sea The Starz

Tuesday

Bench Press

Bar x 8
60kg x 5
70kg x 5
75kg x 3
77.5kg x3
80kg x 3
82.5kg x 1
85kg x 1 (Equalled PR)
87.5kg x 1 (PR)
90kg x1 (PR Hell Yeah Mother****er)

Dips

BW X 20,15,15

Wide Grip Pullups

4 X 7

Band Face Pulls

3x15

Yes my bench is still sh1t but I was seriously pumped to get 90kg, recounted the weight on the bar just to make sure. Didn't even feel strong and wasn't planning on trying for a PR (as evidenced by the tiny incremental increases). The triple on 77.5 felt a lot heavier than a couple of weeks ago but 82.5 was just so easy I had to try at least 85kg again.. Obviously when I try for a PR in future definitely not going to have that much volume and that near to my max Also all reps were paused, with about a 3 second descent, 2 second pause so obviously too much time under tension before trying a PR. 100kg will be mine before Halloween. I've never failed on pullups due to tricep fatigue but that's what happened today lol. Rewarded myself with some flexing in the car window to celebrate my PR. Sorry I've never said the word PR so often in my life.

Sea The Starz

Box Squat - Paused

80kg 5x3
70kg 3x3

RDL

80kg 3x8

Roll Out Progressions

5x3

Finisher - Free Squats with empty bar x loads

The stuff that went through my mind today was disgusting- hopefully I'll never actually act on any of my thoughts while I train.

Sea The Starz

Thursday

Weighted Chins

BW X 5
10kg x 5
20kg x 5
30kg x 3
35kg x3
37.5kg x 2
40kg 2x2

1 Arm DB Row

41kg 3 x 7 per arm

Wide Grip Chins

3x8

Farmers Walks

40kg per hand x2 rounds

BB Curls

Bar 3 x12


Diet this weather has been solid as I'm at home most of the time, however I got braces in 2 weeks ago so have to clean them after eating, therefore I only eat twice a day. I'm having a protein shake in the morning (dymatize natural), then I'll have 4 scrambled eggs and 2 pittas with basil pesto, and a smoothie (this mo fo could cure cancer) which consists of approx. 75g organic oats, 50g almonds, 2 scoops protein powder, 2 organic bananas, 3 tbsp. organic coconut oil, 2 handfuls organic spinach, 1 handful organic kale, 5tbsp organic yogurt, 40g blueberries, 100g raspberries, 150ml apple juice and a few mint leaves. (May also through in some ginger or aloe vera if feeling extra healthy) I generally eat the eggs and smoothie together before training I have another protein shake with tbsp. coconut oil and a banana after training. For dinner it varies stir fry, chicken curry, Bolognese, roast dinner etc. Besides protein powder, the only supplement I'm taking is eye q fish oil tabs and some vitamin d when there isn't a heatwave.

Breakdown

Calories ?
Fats ?
Carbs ?
Protein ?

If anyone wants to have a stab at what would be in the smoothie be my guest, I'd like to know but way too lazy to add everything up.

Sea The Starz

Saturday

Box Squat

70kg 5x5

Weighted Dips

30kg 4x5

Face Pulls 3x15 supersetted with
Roll Outs 3x3

Split Squats

Bar 3x12 per leg

Bench Press

60kg 3x9

Sunday

Deadlifts- just done loads and loads of singles at varying weights focusing on technique.

! leg RDL

3x10

KB Swings 26kg x50

Messed about with band pull throughs and band good mornings, trying to learn how to do them properly. Thinking of joining a boxing club in Sept/October when training starts. If I am I'll have to crank up the conditioning but we'll see. Love if I had Eric Kelly as my trainer.

Sea The Starz

Tuesday

Strict OH Press

55kg 8x2

Pull Ups

4x8

BTN Push Press

30kg 3x12

Farmers Walks

40kg per hand x 3rounds

Finished with supersetting face pulls with lateral raises (gay I know). Never did behind the neck push press before so started off really light, enjoyed doing them and definitely something I'll do again. I feel like chicken tonight.

Sea The Starz

Squats

60kg 20x5

Roll Outs Progression

5x3 - 30 second isometric hold on last rep

Yes that's all.

All squats I do are paused on a bench, tired of typing paused box squats every time, so will just say squats from now on. Looks like a workout they probably do in curves but finally in a groove with squats in relation to form, it's just a case of putting in the work now.

If it's submaximal weight or the reps are above 3 I get lazy and lose focus so I listen to porn while squatting (loads of moaning) it helps keep my whole body tight throughout the squat movement and keeps me pumped up as I get bored easily. Wouldn't recommend it if you're in a commercial gym though, unless you really love squatting and get a boner doing it regardless.

Seen a few people doing GVT so might try 10x10 on chins for ****s and giggles. I see the tempo says 402 which ain't gonna happen, will just try bang them out.

Sea The Starz

Chin Ups

BW x10,10,10,10,10,9,8,10,10,9,8

BB Curls

Bar 3x12

Push Ups 3x20

Tried get 10x10 on chin ups but grip/forearms gave out a bit after 6th set and I just increased the rest periods thereafter. Don't really do much high volume chins so definitely will get 10x10 next time I try. How on god's green earth anyone could have the forearm/grip to do 10x10 with 6 seconds per chin up (402 tempo) is beyond me..unless they're 10 stone or under or they're popeye...

kevpants

Sea The Starz wrote: »

Squats


Roll Outs Progression

5x3 - 30 second isometric hold on last rep

Ya like rollots do ya? Try this.

Before each rollout, exhale. Make sure your ribs cage drops down and your lower back is neutral. Almost like a mini crunch before you even start. Make sure you don't inhale during the rep. Bet you can't do a full one.

When you've finished crying about your weak core let me know how you get on.

Been reading a bit about it lately and apparently a belly full of air stretches the muscles you're trying to target with these and the lower back takes over, which is bad.

Sea The Starz

kevpants wrote: »

Ya like rollots do ya? Try this.

Before each rollout, exhale. Make sure your ribs cage drops down and your lower back is neutral. Almost like a mini crunch before you even start. Make sure you don't inhale during the rep. Bet you can't do a full one.

When you've finished crying about your weak core let me know how you get on.

Been reading a bit about it lately and apparently a belly full of air stretches the muscles you're trying to target with these and the lower back takes over, which is bad.

Cool, will give it a try. I'm not really conscious of my breathing when doing rollouts ie I don't intentionally exhale nor inhale, I just breathe normally so It'll be interesting to see if it feels any different.

I'm not overly concerned about working certain muscles - in fact my idea of strengthening the core includes targeting the lower back, so as long as my form isn't appalling and my back doesn't completely take over I don't mind. I just really want to be able to do a full ROM rollout from the feet ala Ross Enamait (God)

I don't cry about my weak core... I quietly sob

Sea The Starz

Saturday

Bench Press

80kg 15x2

Dips

BW x20,15,10

1 arm DB Press

26kg 3x6 per arm

Finisher: Pushups

Took yesterday off, as I had serious doms everywhere from the chin. Bench felt good, will try increase max by 2.5kg every 3-4 weeks so by Halloween I'll be at 100kg. Serious pump in the chesticles by the time I was finished with the pushups. Will test my squat tomorrow but probably won't post it as it's more embarrassing than a 1 inch dick.

Sea The Starz

Sunday

Squats

Bar x 5
60kg x 3
70kg x 2
80kg x 1
85 x 1
90 x 1
95 x 1
100 x 1

80kg 3x5
60kg x 15

RDL

80kg 3x8

BB Lunges

30kg 4x20

Less said about this workout the better.

Sea The Starz

Monday

Weighted Pull Ups

20kg 10x3

Chin Ups

6X8 (2X wide, narrow, medium grip)

1 arm rows

35kg 3x10

Barbell Curls

Bar 3x12

Wednesday

Weighted Dips

30kg 5x5

Face Pulls 3x15 supersetted with
Partial Rollouts 3X5

Bench Press

70kg 4x5, 1x7

Farmers Walks

40kg per hand- 3 rounds

Glutes still sore from lunges, feel like I was the main course at a pegging gang bang. Gonna squat tomorrow regardless of how I feel. Had a couple of drunk armrestling matches with friends the other day (3) and won all them pretty easily, must be the weighted chins and farmers walks, felt good even if it's not a very popular dick measuring contest. The below video has no relevance to anything but I generally watch youtube when I do this log so invariably there'll be a video.

You so black.......

Sea The Starz

Friday

Squat

85kg 3x3
60kg 3x10

Deadlift

120kg 3x3

Legs were taking the piss, so I said **** you legs and done hill sprints after this, haven't been able to walk since.

Saturday

Weighted Chin

35kg 5x3

BW 6x10 (wide, narrow, normal)

Pushups 20x3

1 arm DB Row

32kg 2x10 per arm

BB Curls

Bar 3x12

Sunday

Strict OH Press

Bar x5
40 x 3
50 x 2
55 x 1
60 x 1
65 - FAIL x2 fcuksticks

50 5x3

Partial Rollouts

5X3

BTN Push Press

40kg 3x12

Farmers Walks - 3 rounds

Bodybuilding stuff to finish.

Got 62.5 about 6 weeks ago on oh press so a bit disappointed not getting 65. Got it about 5 inches off my chest and stalled both times. BTN presses feel a little uncomfortable, will have to work a bit on shoulder mobility.

Have some specific goals I want by Halloween

20 chins - should get this pretty soon
50kg weighted chin
rollout full extension
70kg OH press
100kg paused bench
120kg paused squat
180kg deadlift (might push this out till Christmas considering I only have 145kg worth of weight)
Do a muscle up
Learn how to front squat grip.
Abstain from **** till Christmas

Can't think of anything else really- will update it if I think of anything else.

Sea The Starz

Toosday

Pullups

Explosive 5x3
20kg 5x3

Partial Rollouts

5X3

Chins

3X10 (wide,narrow,neutral)

1 arm DB Row

36kg 2x10 per arm

Face Pulls

3X15

BB Curls

3x12

Explosive pull ups are to help with achieving the muscle up. I start from a dead hang and get my chest to the bar as fast as possible, which involves using legs - I don't swing like those crossfit donkeys.

Sea The Starz

Wednesday

Bench Press

85kg 15x1 (paused)

Dips

BW 3x15

Farmers Walks

40kg per hand x 2 rounds

Face Pulls

3X15

Finisher Pushups


Felt good today, bench is definightly improving. Enjoying the paused singles, took 60 sec rest between sets, will try for 92.5kg next week.

The similarities between me and Patrick Bateman are slightly disturbing. Obessesed with our skin, inferiority complex, jealousy issues and homicidal thoughts

Sea The Starz

Thursday

Squat

85kg 7x2
80kg 3x3
60kg 1x10

Deadlift

60kg x5
90kg x3
110kg x3
120kg x2
130kg x2
140kg x1
145kg 5x1

Rollout Progressions

5x3

Finisher KB swings x50

Squats still muck but have accepted it and need to be patient. Need more weight for deadlifts, getting bored with 145, definitely feel I have 160 at least in me.

Saturday

Explosive Pullups

5x3

Weighted Chins

37.5kg 5x3

Partial Rollouts

5x3

BW Chins

3x10 (wide, narrow, netural)
2x8 (wide, narrow)

1 arm DB Rows

31kg- 1x15 per arm
1x12 per arm

BB Curls

Bar 3x12

Hornier than a peado in a primary school the last few days and feeling strong. Weighted Chins felt uber easy considering I've never done 5x3 with that weight. As i said super horny and training gives me that release, just finished the workout today and already really looking forward to training tomorrow. Definitely think the energy is due to getting at least 8hrs sleep a night, high protein diet and abstinence, so will try to keep it up.

Sea The Starz

Sunday

Weighted Dips

35kg 5x3

Bench Press

70kg 5x5
60kg 1x10

OH Press

40kg 5x5

Face Pulls 3x15

Pushups

Pyramid down from 15 to 5 reps. Total Reps 110

Tuesday

AM

Back Snapz

60 x 3
100 x 2
140 x 1
160 x 1

Went to the college gym today, but was in a rush and had literally 5 mins to go to gym so didn't even change and lifted in jeans. There was no rest once i finished a set i put on extra plates and lifted. I was sweating and breathing heavily for the 160 and considering the most I've ever lifted was 145 before this, it wasn't exactly great preparation. Got it up ok, felt heavy and the form was sooo bad my back started feeling sore straight away.

PM
At my home gym - back is fairly tender so went light

Squat

60kg 3x10

Split Squat

Bar 3x12

Wall Squats 3x 30sec holding 2x10kg plates

Walking Lunges

Bar x loads

Sea The Starz

Wednesday

Explosive Pull Ups

5X3 - chest to bar

Weighted Pull Ups

20kg 5x3

1 Arm Roes for the Hoes

38.5kg 3 x 10

Chins for the Minge

BW 3 X 10 (wide, narrow, neutral)

Face Pulls

3X15

Curls for the Gurls

Bar - to arm orgasm


I still love Ross Enamait - can't think of many people who could be a top class strongman, powerlifter, bodybuilder, boxer, ninja warrior and crossfitter, all at the same time. Would love to see him focus on powerlifting, he'd post a serious total.

Sea The Starz

Thursday

Bench Press -paused

Bar x10
60kg x 3
70kg x 3
80kg x 2
87.5kg x 1
92.5kg x 1 PR

70kg 2 x 5

Dips

BW X 20, 15, 10

Farmers Walks

40kg per hand x 3 rounds

BTN Presses

30kg 3 x 10

Face Pulls

3x15

Finisher Pushups

PB was a grinder, thought it would be easier as 87.5 felt easy. I got it 8 inches off my chest and stalled for a second or two, and kind of forgot about leg drive so twinged my already sore back. Got it up eventually, I have no spotter, and because I pause on the chest I have to set safety bars below my chest so it was a case of get it up or be pinned.

Bench has increased 7.5kg in about 2 months which is more than it did for all last year, was thinking putting on weight has caused this but I'm still 80kg on a fat day, so it must be my new patented training program

Sea The Starz

Saturday

Squat

80kg 3x3
75kg 3x3
70kg 3x3

Deadlift

60kg x5
90kg x3
110kg 3x3

Wall Squat

20kg 2x1 min (max tension)

RDL

60kg 3x12

Walking Lunges

30kg x loads

Finisher bw squats x50

Sunday

Explosive pull ups

5X3

Weighted Chins

BW x5
10kg x 5
20kg x 3
30kg x 2
35kg x 1
40kg x 1
45kg x 1
50kg x 1

BW 6x10 (2x wide, narrow, neutral)

1 arm DB Rows

40kg 2x7
26kg 1x15

BB Curls

30kg 2 x 8
20kg 2 x 12

Sat :Leg day was depressing as usual, nothing new there. Went light on the deadlifts trying to get form up to speed, went slow down on rdls so had doms in my upper back on sunday. Trying contrast showers every morning, don't know if they do anything but it's refreshing at least

Sun: Achieved my goal of 50kg weighted chin, technically a PR by virtue of the fact I've never tried a max in it before. If I didn't have doms in my back I'd say I could have got 55kg so new goal is 60kg by Halloween. If I can nail 60kg that would be a bit over 75% of bw so might start looking toward training for a 1 arm chin up (never thought I'd say that).

Sea The Starz

Moinday

OH Press

50kg 7 x 3

Weighted Dips

30kg 4 x 5

Farmers Walks

3 trap shocking rounds

1 arm DB Bench Press

31kg 3 x 7

BTN Presses

Bar till it burned

From Jamie Lewis's facebook page:

After watching Aftershock last night, here is how I think Eli Roth would deliver a bedtime story to a 6 year old little girl:

Once upon a time, there was a beautiful princess who lived in an awesome castle made of marshmallows. Everyone loved the princess, and always remarked that her pretty pink ruffled dress covered in sparkles made her the prettiest woman in all of the land. Everyone loved everyone and they ate cookies and no one got fat.

Then, one day, for no reason whatsoever, a bunch of semi-retarded convicts showed up and gang raped the princess, and then cut her up with broken bottles and ate her skin and plucked out her eyes and peed in her eyeholes. Then, they tore off her pretty pink dress and took a **** on the floor and wiped their asses with the pretty pink dress, and everyone remarked how good the sparkles felt on their buttholes. Then, a friendly lumberjack showed up to save the day, and he hacked all of the tards to death with his axe and made a cool tower out of their bodies, but just when the princess thought she was saved, the lumberjack raped her eyeholes and ate her brain raw while ****ing his own ass with the severed limbs of the retards, all the while laughing about how stupid the princess was.

Then, out of nowhere, MS13 showed up and shot and stabbed and raped the lumberjack, who was sleeping because he was full and sated from his day. MS13 is stupid though, so they wandered off and got lost and fell down a well that caught fire and exploded and the fire raped everyone.

Everyone else thought they were safe, but then a a rape asteroid from a demon dimension showed up covered in huge penises and rolled over the entire Earth, raping everyone to death and people exploded for no reason and severed heads flew like birds through the air and ate the birds who were raping some insects and everyone died and no one lived and the whole world is filled with rapists and explosions and exploding rapists.

The end.

Sea The Starz

Wednesday

Squat

85kg 5x2
80kg 3x3

Deadlift

60 X 5
90 X 3
110 X 3
130 7x1

Roll Out Partials

3X3

Wall Squat

20kg 2x1 minute

KB Swings

26kg x 50

Considering chopping my legs off as they're so useless, absorbing nutrients that my upper body could put to good use.

Thursday

EXPLOSIVE!! pull ups

5X3

Weighted Pull Ups

25kg 3x3

Weighted Chins

40kg 5x2

BW Pull Ups

3x8

BW Chins

3X10

1 arm rows

35kg 2x8, 1x12

BB Curls

30kg 2x8
20kg x 12

Haven't trained weighted pull ups as much as chins, they feel weird once my shoulder is in line with my elbow, I feel like it's grip and shoulder that take over.

The chins felt good, going a bit heavier as need to strengthen the tendons and elbow joint, as don't want to rush it and get tendonitis. Sad state of affairs when your weighted chin is getting close to your squat.

Sea The Starz

Friday

Bench Press

80kg 8x3 paused

Partial Roll Outs

4X3

Dips

BW 5x12

Farmers Walks

3 Rounds

Face Pulls 3x15 supersetted with
Pushups 25,15,10


Bench felt better the more sets I did. I don't know how people train without listening to mp3 player, and, if training heavy I don't know how they don't listen to metal.

Sea The Starz

Sunday

Squats

70kg 4x7 paused, 1x17 not paused

Wall Squat

30kg 2x1 min hold

Partial Rollouts

3X3

SLDL

80kg 3x10

KB Swings

26kg x50

Monday

Explosive Pull Ups

5X3

Weighted Chins

35kg 5x3

Weighted Pull Ups

20Kg 3x4

BW Chins

5x10 various grips

DB Rows

40kg 2x8, 1x10

BB Curls

30kg 2x8
Bar x12

Will do a push day after leg day as I generally have doms in my back from deadlifting or variation thereof. As a result of doms today didn't overdo it. Need to build a ramp and put it against safety pins for rollouts as I'm stalling at the mo. Some acne starting to come back,not happy, might have a rage day this week ie smash the **** out of tyres with sledgehammer and smash the **** out of heavybag with my fist.

Sea The Starz

Tuesday

Bench Press

70kg 5x5 paused

Weighted Dips

35kg x 5,4,5,5,5 - I have no idea why I decided to do 4 on the 2nd set.

Partial Rollouts

3X3

Farmers walk

3 rounds

BTN Presses

35kg 2x10
20kg x 15

Finsher BTN Presses with empty bar with pushups and face pulls. Some of the BTN presses were strict whereas some were push presses. Went to a local shopping centre and I would have let it rot in about 90% of the women there, it's been over a month since jerkin the gherkin, and my standards have dropped to the floor....looks at sheep out the window.

Sea The Starz

Thursday

Squat

72.5kg 4x7 paused, 1x13 not paused

Wall Squat

30kg 2x1 mins hold- so horrible but once you stand up it's grand

SLDL

90kg x10,8,6

Face Pulls

3X15

KB Swings X50

Did a few rollouts aswell, quads were fried after wall squats so I lied down on the bench in a decline position, some sick came up my throat and out through my nose, stung like a beatch. Had a couple more reps in me on the last set of squats but didn't want to go to failure. I need to gain weight, sittin at about 78kg and 6ft 1 so gonna gorge on cashew nuts from dunnes, 600cal a pack so should do the trick.

Sea The Starz

Friday

Bench Press- paused

85kg 5x2
82.5kg 3x2

Dips

BW 3x15

Farmers Walks

2 rounds

BTN Presses

30kg 3x10

Pushups and Facepulls aswell

Saturday

Explosive Pull Ups

5x3

Weighted Chins

bw x5
10kg x5
20kg x5
30kg x3
40kg x2
45kg - 6x1

Pull Ups/Chins

5 wide grip pull ups with 5 narrow grip chins x 5 sets

1 arm DB Rows

38.5kg 4x8 per hand

BB Curls

30kg 2x8
Bar - till I could nah lift it no more

Felt a bit lethargic the last couple of days, probably could have done with a deload week, but got through a decent bit of work and hopefully will stand to me.

Some gold from Glen MacCharles:

So this asshole came to my house wanting a donation to some charity or another. The planet. The kids. The animals. Cancer. Whatever.
I told him "Listen, you ****! Don't you know Ben Affleck is going to be Batman? There are actual problems in this world, numbnuts. Serious problems!"
And he was all like "But... But..."
So I knocked a few of his teeth out and kicked him around the yard for a while until my legs got tired. When the police arrived later I explained the whole situation and they arrested him immediately. One less scumbag on the streets.


Decided to do a burnout bench set with a light weight - video is below:)

Sea The Starz

Monday

Squats

75kg 4X7 paused
75kg 1x15 not paused

Partial Roll Outs

4X3

Wall Squats

30kg 2x1 mins

RDL

70kg 3x10

KB Swing X50

Tuesday

Weighted Dips

37.5kg 5x3

Bench - paused

70kg- 4x5, 1x7

Farmers Walks

3 rounds

BTN Presses

30kg x10,8,8

Face Pulls

Probably need a deload as last two sessions were harder than they should have been.... but I will keep going and just eat and sleep more. Hopefully the "no brain, no gain" saying isn't really true.

Sea The Starz

Wednesday

Explosive Pull Ups

5x3

Weighted Chins

BW x5
10kg x5
20kg x5
30kg x3
40kg x2
45kg x1
52.5kg x1 PR

Pull Ups/Chins

5 wide grip pullups and 5 close grip chins x3

1 arm DB Row

36kg 2x10

Curls - who cares

Again felt a bit stale today, couldn't even get a semi listening to porn and doing curls. 52.5 chin felt good, no pressure on the elbow, hopefully 55 won't be a problem. This song got me through the workout, the first 30seconds of it just enrages me... I don't know why. Rest day today thank christ

Sea The Starz

Squat

77.5kg 4x5 paused, 1x10 not

Partial Rollout

3X3

SLDL

90kg 3x8

Wall Squat

30kg 2x1mins

KB SwingsX50

I'm giving up back squatting as I don't know what I'm doing. I need to get a PT or someone who knows what there doing to sort me out as I'm pretty sure I'm doing everything wrong. I get crushed under any sort of weight and It just doesn't feel comfortable, from bar position to mobility to pushing knees out its just one huge clusterfuck. Having the posture of the Hunchback of Notre Dame doesn't help either, just can't keep a straight back for squats or deads. So I'm going to focus on pistols and will continue with the other leg work I am doing. Will also finish leg day with some proper conditioning ie hill sprints or a circuit from Ross Enamait.

I have no idea how many things I'm doing wrong while squatting so every workout is just a hail mary and I'm pissing against the wind so hopefully pistols will give me more bang for my buck. Really need to work on posture I'd say I have some form of pelvic tilt and I definitely have rotated shoulders so I will have to sort them out.

Sea The Starz

Sunday

Bench - paused

90kg 10x1

Dips

BW 3x15

Farmers

2 rounds + 1 round at the end

BTN Press

40kg 3x5

Face Pulls

3X15

Finished with pushups. 90kg is over 97% of 1rm so took plenty of rest between sets and was happy as I was never gonna miss a rep. Will try for 95 pr next week.

Sangre

throw up a squat video?