Chong's "don't care Squat about Deadlift's" Warrior Blog

Thursday 28th December
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Leg Ext [60 sec] - Pause and squeeze quads at top of every rep, lower and power up, constant tension.
18x55
15x75
12x87.5 [+7.5kg]
13x87.5 [+1 rep]
Seated Leg Curl [60 sec] - Lost a few reps really concentrating on slow controlled negative, power up, squeeze, constant tension. Legs on fire!
15x65 [+15kg]
12x75 [+10kg]
12x75 [-3 reps]
15x75 [+1 rep]
Front Squats [45 sec] - Very strict on rest times but needed an extra 10 secs on the last couple of sets, breathing hard!
3x90 x 2 sets
3x95 x 8 sets [+1 set]
RDL [75 sec] - Again struggled with these at first but kept at at it, kept concentrating, kept the weight lower and eventually got the form and nailed the hams!
12x70
12x90
12x90
12x100
45' Leg Press [90 sec] - Really focussed on driving through my heels, no lockout, constant tension, much better focus on the quads again
15x150
15x200
15x250
12x260 [+4 reps]
Standing Machine Calf Raise [60 sec] - Not sure why but my calf muscles really pumped up today, made it very difficult towards the end
20x95
20x102.5 [+7.5kg]
20x102.5
20x110

I'm not going to lie, that was tough!
 
Sunday 30th December
Chest & Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Incline Bench Press [100 sec] - Not getting on with these, I've never liked BB Bench. Feels like I've hurt RC in right shoulder, so backed right off!!
10x50
10x70
7x80
6x80
7x70 (6x50)
DB Incline Flyes [75 sec] - Backed off the weight a little, not worth risking RC injury
12x20's
11x27.5's [-5kg]
10x27.5's [-5kg]
Pull Up's [90 sec] - Full stretch, power up. Really trying to engage lats and pull from elbows.
9xbw - Wide-Grip [*new*]
7xbw - Hammer-Grip
5(+1+1+1+1)xbw - Chins
DB Bench Press [90 sec] - Back off the weight as I was worried about aggravating my RC
11x37.5's [-5kg]
9x37.5's [-5kg]
8x37.5's [-5kg]
BB Row [90 sec] - Deadlift style. Weight returned to floor every rep. If bar doesn't hit chest rep doesn't count.
12x60
11x62.5 [+2.5kg] - did 13 but missed 2 reps
11x62.5 [+2.5kg] - missed another 2 reps
6x67.5 [+2.5kg]
Cable Row [30 sec] - Not feeling DB Row today
12x65 [*new*]
12x65
12x65
Shrugs [60 sec] - Hold for 1 count at top of each rep
15x60
12x80
12x100
12x110 - straps

Didn't feel recovered from last 2 workouts but I won't be able to hit the gym again until 3rd Jan so decided to have a go. Not sure if I've got away with it but felt I tweaked my Rotator Cuff in right shoulder on Incline BB Press. I hate this bloody exercise, I've never really done it in my life because it's crap :rolleyes: I think it's because I've lowered the bar to my chest, seems to put a huge amount of strain in shoulders... I'm going to keep at it but not lower all the way to chest so how it goes.

Enough chunnering.... All The Best For 2013!! :D:D:D
 
Decided to take a 2 week break to give the various strains and twinges time to heal. Having a break like this is actually part of HST every 2 months so it's not so bad. RC strain is still there a little but much better, elbows are good as new but right arm is still suffering with what I can only describe as "shin splints" in my forearm. Will be avoiding any hammer type movement until it heals. I was planning on a new routine but with exercises limited I've decided to stay with the lighter DB work of this routine. I did actually try some HC2PP but once I hit 60kg there was no chance, I couldn't even just do a Military Press. So 10x3 for Fatloss is postponed.... for now.

Wednesday 9th Jan 2013
Chest & Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

HC2PP [60 sec] - Had to abandon these, affecting forearm injury too much
20xbar
6x40
6x50
6x60 - OUCH!
Deadlifts [90 sec] - Decided to reintroduce Deadlifts, nice and easy
5x100
5x110
5x120
5x120
5x120
Incline DB Press [100 sec] - Back to DB's after the BB hurt my RC's
8x37.'5s [*new*]
8x40's
8x42.5's
8x45's
DB Incline Flyes [60 sec] - Backed off the weight a little due to 2 weeks off, don't want anymore strains!
12x20's
12x25's
10x25's
Pull Up's [90 sec] - Full stretch, power up. Ditched Hammer-Grip to protect forearm
9xbw - Wide-Grip
8xbw - Wide-Grip
6xbw - Chins
4xbw - Chins
Bench Press [superset] - Nice and easy. Slow negative, pause, power up
9x80
8x80
8x80
Chest on pad Row [superset] - Never used this machine before and it's fantastic! Has double jointed grips that follow your natural plane of movement, great focus on lats!
15x40
15x40
12x40

This workout was a few days ago, a lot of that is from memory! It was a decent workout, especially considering it was nothing like what I had planned when I walked in the gym :)

Have had forearm strapped up to ease any stress on it and applying Arnica gel to it 3x times a day. Never used it before, anyone else had experience with Arnica gel? Thoughts?
 
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Saturday 12th Jan 2013
Shoulders & Arms

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Rear Pec Dec [30 sec] - I like these for warming the delts up
15x50 -
14x65 -
15x65
Arnold Press -> Shoulder Press [90 sec] - 6 reps Arnold Press then straight into Shoulder Press
12x20 > Arnold Press only
6x25's > 3x25's
6x25's > 1x25's
8x27.5's > Shoulder Press only
6x27.5's > Shoulder Press only
Seated Lat Raises [60 sec] - All concentration on isolating the delts, don't lower all the way keeping constant tension.
15x10's
12x10's
12x10's
EZ Upright Row [90 sec] - Touch and go these with forearm, lighten the load by 10kg from usual, very strict form.
12x30
12x40
8x45
Dips [90 sec] - Elbows tight by side, upright torso with knee's in front. Lowered until bicep kisses forearm.
12xbw
10xbw
9xbw (+1)
CGBP [90 sec] - I need to do these before Dips, triceps hammered but I can't risk going near failure as I train alone.
12x50
9x70
9x70
Wide-Grip Cable Curls [75 sec] - Grip wider than shoulder width using straight bar to target the inner bicep heads
12x45 [*new*]
10x50
8x50
High Curl to Face [60 sec] - Close Grip to target inner head, best I can do without a hammer or EZ type grip
12x40
12x50
12x50

Good workout
 
Wary of todays workout as I've not trained legs since 28th December, the DOMS will be strong with this one :eek::D

Sunday 13th Jan 2013
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Front Squats [45 sec] - Very strict on rest times, surpringly easy!
3x90 x 2 sets
3x95 x 8 sets
RDL [90 sec] - Very happy with my focus on hitting the ham's... so frustrating I can't perform like this every week???!!
12x70
12x90
12x90
12x90
Seated Leg Curl [60 sec] - Concentrating on slow controlled negative, power up, squeeze, constant tension.
15x60
12x65
15x70
45' Leg Press [90 sec] - Driving through my heels, no lockout, constant tension, good focus on the quads again. Hits the teardrop hard!
15x150
15x200
15x250
12x280
Leg Ext [60 sec] - Pause and squeeze quads at top of every rep, lower and power up, constant tension.
15x70
12x75
12x80
10x80
Standing Machine Calf Raise [60 sec] -
25x87
22x95 [+7.5kg]
20x102.5
18x110
Various
6 sets of 15 reps Side Crunch
3 sets of 15 reps Leg Raise to Hip Raise
10 mins - Mountain Climber - HR @ 140
20 mins - Steam Room

Enjoyed that but I'm going to be in pain for the next couple of days
 
Haven't updated with any diet so far, as I'm on a cut now I'll stick an example of a typical week. I try to keep protein around 250g/200g and carbs around the same on training days and around 100g rest days. Raw weights used and I don't count green veg in the macro's.

Saturday 12th Jan -
Training Day
Meal 1 = 100g Mackerel / 2 Boiled Eggs / 1 Toast with butter
Meal 2 = 25g WPC 80 / 25g MPC 80 / 25g EWP 80 / 50g Activated Barley / 5g MCT / 10g G&B Chocolate
Gym - Shoulders & Arms
PWO = 50g Whey / 60g Banana
Meal 3 = 300g Rump Steak (org) / 2 Boiled Eggs / 100g Rice / Veg
Meal 4 = 150g Biolive Yoghurt (org) / 150g Frozen Berries

2600 kcals
250g Protein
220g Carbs
85g Fat

Sunday 13th Jan -
Training Day
Meal 1 = 100g Mackerel / 2 Boiled Eggs / 1 Toast with butter
Gym - Legs
PWO = 50g Whey
Meal 2 = 400g Chicken / Sweet Potato / Sprouts / Broccoli / Spinach / Green Beans / Carrots
Meal 3 = 250g High protein quiche (eggs, chicken, bacon, cheese, broccoli, egg white powder)

2500 kcals
230g Protein
175g Carbs
95g Fat

Monday 14th Jan -
Rest Day
Meal 1 = 300g Chicken / Green leafy salad
Meal 2 = 250g High protein quiche (eggs, chicken, bacon, cheese, broccoli, egg white powder)
Meal 3 = 100g Steak / 200g Chicken / 50g Rice / Green Veg
Meal 4 = 150g Biolive Yoghurt (org) / 150g Frozen Berries

2000 kcals
225g Protein
95g Carbs
70g Fat

Tuesday 15th Jan -
Rest Day
Meal 1 = 250g High protein quiche (eggs, chicken, bacon, cheese, broccoli, egg white powder)
Meal 2 = 350g Steak / 250g Sweet Pot / Sprouts / Green Beans / Broccoli
Meal 3 = 150g Biolive Yoghurt (org) / 150g Frozen Berries
Meal 4 = 25g WPC 80 / 25g MPC 80 / 25g EWP 80 / 5g MCT / 10g G&B Chocolate

2000 kcals
215g Protein
110g Carbs
80g Fat

I make my own high protein quiche at home that does 4 servings. Lasts 3 days easy and is simple to wrap in foil and take to work for lunch. Nutritional breakdown per 250g serving:
450 kcals
38g Protein
14g Carbs
27g Fat
 
LiE said:
recipe for anabolic quiche please :)

diet looks awesome.
Click to expand...
Cheers :) I'm trying to get the majority of protein from real food sources, though it's not always convenient to get 100%. Plus there's the cost issue, so I do use protein powders. Fruit & veg aren't ignored and I really believe not taking vitamin pills helps stop me getting lazy in this department with the "bases are covered" attitude... an attitude I've been guilty of myself.

"Anabolic Quiche"
Required stuffs...
  • Puff pastry from supermarket - I buy a 500g pack that will make 2 (there's a fair bit of waste but it costs less than £1 a pack)
  • 6/8 rashers bacon (I cut the fat off giving 130g meat but that's your choice)
  • 200g Cooked Chicken (I use the left overs from the roasted chicken we ate for Sunday dinner)
  • 6 eggs (free-range)
  • 25g Egg White Powder
  • 25g Cheese
  • Mixed herbs - I just use tesco value
  • Milk just a splash

We have a 2" deep pan that allows me to cook the quiche in it from raw on a low heat. I don't know where you'd get one of these from but we've had it about 30 years. Most people would probably need to cook this in the oven so the method will be slightly different.... it's a quiche so it's pretty simple.

  • I use half the pastry pack and roll it out as thin as I can get away with to allow me to cook the quiche without the pastry burning. It's important to get it thin as the pastry is very heavy on the calories!
  • Line the pan with the pastry and cut away the spare (which is about 70g leaving 180g)
  • Fry the bacon off in coconut oil
  • Mix the 25g Egg White Powder with the 6 eggs and a splash of milk and water
  • Add sprinkling of herbs, mix together in protein shaker with hand blender
  • Add bacon and chicken to the pan and pour in egg mixture
  • Sprinkle grated cheese over the top
  • Put on very low heat until cooked.

Takes about 20 mins from start to finish, lovely :)

If you're on a cut like me then you need to avoid the pastry, you could actually cook this without any at all like a frittate :) I just throw the crust away when I'm eating it as it adds to the taste nicely on the bottom. If you copy the exact volume of ingredients above, cut into quarters (throw away bacon fat and crusts) then it will give the macro's I gave earlier.
 
Wednesday 16th Jan 2013
Chest & Back

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Deadlifts [90 sec] - I still have serious DOMS in my legs so not pushing too hard until next week. Very fast reps dbl OH grip
5x120 [+20kg]
5x130 [+20kg]
5x130 [+10kg]
5x130 [+10kg]
5x130 [+10kg]
Incline DB Press [100 sec] - Struggling to setup as it's really hits the injured forearm hard as I lean back
8x37.'5s
9x45's [+10kg]
7x47.5's [+10kg]
6x47.5's [+10kg]
DB Incline Flyes [60 sec] - Not sure why put it was my forearms that failed not chest, they pumped up like crazy and couldn't hold the DB's. Not enough rest I think
12x20's
11x25's
9(+2)x25's
Pull Up's [90 sec] - Full stretch, power up, slow controlled release
9xbw - Wide-Grip
8xbw - Wide-Grip
6xbw - Chins
4(+2)xbw - Chins [+2 reps]
Bench Press [90 sec] - Not enjoying this, could feel RC's straining
9x80
8x82.5 [+2.5kg]
8x82.5 [+2.5kg]
Chest on pad Row [90 sec] - Good focus on lats
15x40
15x42.5 [+2.5kg]
12x45 [+5kg]
10x47.5 [+12 reps]
Cross-trainer
16 mins @ 150bpm = 0.87km

My legs were so sore I was thinking of not even attempting Deadlifts today! Painful start but ok once I got motoring. Forearm still troubling me, especially on pull-ups and setting up the DB's for Inclines, that really hurts :(
 
Saturday 19th Jan 2013
Shoulders & Arms

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Rear Pec Dec [45 sec] - I like these for warming the delts up
20x40 > 15x50 -
15x60 -
15x70 - [+5kg]
Arnold Press [90 sec] - Aronolds until front delts tire and then concentrate on side delt with straight press
12x10 > 12x20
8x25's [+2 reps]
6x27.5's - [+5kg]
6x27.5's (+2x27.5 - Shoulder Press) [+1 rep]
7x27.5's - Shoulder Press[+1 rep]
6x30's - Shoulder Press [+5kg]
Seated Lat Raises [60 sec] - All concentration on isolating the delts, don't lower all the way keeping constant tension.
12x10's
12x10's
12x10's
EZ Upright Row [90 sec] - Very strict form, pause at top of rep
20xbar > 12x30
8x50 [+10kg]
7x50 (+6x40) [+5kg]
CGBP [90 sec] -
15xbar > 6x40 > 6x60
10x80 [+1rep][+10kg]
6x85 [+15kg]
6x85 [+1 set]
Wide-Grip Cable Curls [75 sec] - Grip wider than shoulder width using straight bar to target the inner bicep heads
12x50 [+5kg]
10x55 [+5kg]
5x60 (+6x40) [+10kg]
Dips [90 sec] - Elbows tight by side, upright torso with knee's in front. Lowered until bicep kisses forearm.
12xbw
8xbw +5kg [+5kg]
6xbw +5kg [+5kg]
High Curl to Face [60 sec] - Close Grip to target inner head, best I can do without a hammer or EZ type grip
12x40
12x50
10x55 [+5kg]

Good workout considering I was quite rushed, only had just over an hour to get this done including warmup. Forearm feels better but the tendonitis on the inside of right elbow is worse. For some reason I had AAKG pre-workout, horrible stuff. I'm sure this causes the tendonitis, the muscles pump up so muxh I can't feel them and I think it puts pressure on tendons, nerves, etc.
 
Weds 16th Jan -
Training Day
Meal 1 = 250g High protein quiche (eggs, chicken, bacon, cheese, broccoli, egg white powder)
Meal 2 = 140g Homemade MRP (25g WPC 80 / 25g MPC 80 / 25g EWP 80 / 50g Activated Barley / 5g MCT / 10g G&B Chocolate)
Gym - Chest & Back
PWO = 50g Whey
Meal 3 = 250g K.Prawns / 2x Boiled Eggs / 100g Rice / Green Veg
Meal 4 = 150g Biolive Yoghurt (org) / 150g Frozen Berries

2400 kcals
245g Protein
200g Carbs
90g Fat

Thursday 17th Jan -
Rest Day
Meal 1 = 300g Chicken Breast / Green Leafy Salad / 50g Almonds
Meal 2 = 25g WPC 80 / 25g MPC 80 / 25g EWP 80 / 5g MCT / 10g G&B Chocolate
Meal 3 = 350g Steak / 250g Sweet Pot / Sprouts / Green Beans / Broccoli
Meal 4 = 150g Biolive Yoghurt (org) / 150g Frozen Berries

2250 kcals
260g Protein
110g Carbs
80g Fat

Friday 17th Jan -
Rest Day
Meal 1 = 300g Chicken Breast / Green Leafy Salad / 50g Almonds
Meal 2 = 25g WPC 80 / 25g MPC 80 / 25g EWP 80 / 5g MCT / 10g G&B Chocolate
Meal 3 = 350g Steak / 2 boiled eggs / 50g Rice / Green Veg
Meal 4 = 150g Biolive Yoghurt (org) / 150g Frozen Berries

2100 kcals
250g Protein
90g Carbs
80g Fat

So that's an example of a full a weeks diet now recorded. Yesterday I just repeated and had exactly the same as last Saturday. New Year I recorded bodyweight around 16st 2lbs.

This morning I'm 15st 7lbs so that's approx 2lbs a week weight loss, which is my target :)
 
Sunday 20th Jan 2013
Legs

Very strict rest times [90 sec] is from weight hitting the floor to starting first rep of next set
(reps shown in brackets are done with a 15 sec rest/pause)

Front Squats [45 sec] - Very strict on rest times, surpringly easy!
3x90 x 2 sets
3x95 x 2 sets
3x97.5 x 6 sets [+2.5kg]
45' Leg Press [90 sec] - Driving through my heels, no lockout, constant tension, good focus on the quads again. Hits the teardrop hard!
15x150
15x200
15x250
12x290 [+10kg]
RDL [90 sec] - Very happy with my focus on hitting the ham's... so frustrating I can't perform like this every week???!!
12x70
10x90
10x95 [+5kg]
12x95 [+5kg]
Seated Leg Curl [60 sec] - Concentrating on slow controlled negative, power up, squeeze, constant tension.
15x60
12x70 [+5kg]
12x75 [+5kg]
Standing Machine Calf Raise [60 sec] -
25x95 [+7.5kg]
20x102.5 [+7.5kg]
20x110 [+7.5kg]
18x110
Leg Ext [60 sec] - Pause and squeeze quads at top of every rep, lower and power up, constant tension.
15x75 [+5kg]
15x80 [+5kg]
12x87.5 [+7.5kg]
Various
6 sets of 16 reps Side Crunch
3 sets of 16 reps Leg Raise to Hip Raise
10 mins - Swimming
10 mins - Steam Room
 
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