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.......