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

Hypertrophy Specific Training​
Workout 5 of 6 - 15 reps
- Day 9

Squats [60 sec] = Not nice at 8am in the morning!
15x75 - Front Squat [+5kg]
15x95 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
15x37.5's - [+5kg]
13x37.5's - [+5kg]
Gironda Dips = Good
15xbw (10kg) - [+2.5kg]
Pulldowns [60 sec] = Lean back and pull to sternum for full lat contraction and squeeze. Injury still holding up well.
15x65 - Wide-grip pronated [+5kg]
15x72.5 - Close-Grip supinated [+5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
15x65 - Close-Grip supinated [+5kg]
RDL
15x90 - [+5kg]
Military Press [90 sec] = No lockout, no pause, constant tension in delts
15x47.5 - [+2.5kg]
15x47.5 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Excellent focus on triceps
15x35 - [+5kg]
15x35 - [+2.5kg]
EZ-Bar Curl [60 sec] = Not enough rest to hit 15 reps for a 2nd set
15x40 - [+2.5kg]
10(+3)x40 - [+2.5kg]
Renegade Rows [60 sec] = Out of time
20x17.5's - [+2.5kg]
20x17.5's - [+2.5kg]
Total Workout Time = xx mins

I managed to get back to the gym and finish off the session, so it finshed like this. The Military and arm work was so much easier... shows how much fatigue the earlier work saps strength! Last workout of the 15's tomorrow.
 
Just done a few quick measurements cold.

Height = 6' 1"
Weight = 215lbs

Neck = 16.5"
Chest = 44.5" - 48.5" expanded
Waist = 36.5"
Arms = 16.5"
Thigh = 25.5"
Calf = 17"

Thought waist would be lower than that as I'm looking fairly lean from the front but I carry most of the fat on lower back. I reckon I'll have 17" guns again by the summer, chest around the same but less bodyfat. Pics up soon!
 
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Hypertrophy Specific Training​
Workout 6 of 6 - 15 reps
- Day 11

Squats [60 sec] = Had more in the tank for both sets, could have done at least another 5kg, maybe 10kg
15x80 - Front Squat [+5kg]
15x100 - Back Squat [+5kg]
Incline DB Press [90 sec] = First set was fairly easy, but 2nd set was a struggle all the way!
15x40's - [+5kg]
13(+2)x40's - [+5kg]
Pulldowns [60 sec] = Great focus on lats, much better than the last cycle
15x70 - Wide-grip pronated [+5kg]
15x80 - Close-Grip supinated [+7.5kg]
Gironda Dips = Good
15(+2)xbw (12.5kg) - [+2.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
15x70 - Close-Grip supinated [+5kg]
RDL
15x95 - [+5kg]
Military Press [90 sec] = First set felt easy but 2nd set delts quickly filled with lactic acid.
15x50 - [+2.5kg]
11(+2)x50 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Good
15x37.5 - [+2.5kg]
13x37.5 - [+2.5kg]
EZ-Bar Curl [60 sec] = Just made it to 15 for strict reps, didn't need a 2nd set!
15x42.5 - [+2.5kg]
Renegade Rows [60 sec] = Out of time, gym closing and I was knackered anyway

Total Workout Time = 55 mins

Yet again in a race against the clock as gym closed at 8pm. Also last workout I split into an AM and PM session so it was going to be a real challenge on stamina and strength to beat it. Good session :)
 
Hypertrophy Specific Training​
Yoga - 1 hour
- Day 13

Workout 1 of 6 - 10 reps
- Day 14

Squats [60 sec] = Didn't go up on the fronts as I don't fancy trying 10 reps of 110kg on day 6!
10x80 - Front Squat
10x105 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
10x40's -
10x40's -
Pulldowns [60 sec] = Great focus on lats.
10x70 - Wide-grip pronated
Pull-Ups [60 sec] = Great focus on lats.
10xbw - Hammer-Grip [*new*]
Gironda Dips = Good
10xbw (15kg) - [+2.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
10x70 - Close-Grip supinated
RDL
10x95 - [+5kg]
Military Press [90 sec] = Good
10x52.5 - [+2.5kg]
10x52.5 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Good
10x40 - [+2.5kg]
10x40 - [+2.5kg]
Curls [60 sec] = Introduced two curls to hit both heads of the bicep
10x45 - EZ-Bar [+2.5kg]
10x55 - Cable Curl [*new*]

Total Workout Time = 55 mins

A few exercises I kept the weight the same and didn't increase otherwise I wouldn't be able to keep improving week by week for the 6 workouts of 10's. The DB Incline's only go upto 50's so I'm limited there.

Started Yoga on Monday and Wednesday evenings, something I've been meaning to do for years. My god it's humbling! :eek:
 
Hypertrophy Specific Training​
Yoga 2 - 1 hour
- Day 15

Workout 2 of 6 - 10 reps
- Day 16

Squats [60 sec] = Didn't go up on the fronts as I don't fancy trying 10 reps of 110kg on day 6!
10x85 - Front Squat [+5kg]
10x110 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
10x42.5's - [+5kg]
10x42.5's - [+5kg]
Pulldowns [60 sec] = Great focus on lats.
10x72.5 - Wide-grip pronated [+2.5kg]
Pull-Ups [60 sec] = Great focus on lats.
10x(+2.5kg) - Hammer-Grip [+2.5kg]
Gironda Dips = Good
10xbw (17.5kg) - [+2.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
10x75 - Close-Grip supinated [+5kg]
RDL
10x100 - [+5kg]
Military Press [90 sec] = Good
10x55 - [+2.5kg]
10x55 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Good
10x42.5 - [+2.5kg]
10x42.5 - [+2.5kg]
Curls [60 sec] = Introduced two curls to hit both heads of the bicep
10x47.5 - EZ-Bar [+2.5kg]
10x60 - Cable Curl [+5kg]

Total Workout Time = 55 mins
 
Hypertrophy Specific Training​

Workout 3 of 6 - 10 reps
- Day 19

Squats [60 sec] = Good
10x90 - Front Squat [+5kg]
10x115 - Back Squat [+5kg]
Incline DB Press [90 sec] = Getting tough now!
10x45's - [+5kg]
10x45's - [+5kg]
Pull-Ups [-- sec] = Great focus on lats.
10x(+5kg) - Hammer-Grip [+2.5kg]
Pulldowns [-- sec] = Tough
10x75 - Wide-grip pronated [+2.5kg]
Gironda Dips = Easy! Used dipping belt, so much easier than trying to grip DB between sweaty legs!!
11xbw (20kg) - [+2.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
10x80 - Close-Grip supinated [+5kg]
RDL - Ok
10x105 - [+5kg]
Military Press [90 sec] = 2nd set was tough
10x57.5 - [+2.5kg]
10x57.5 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Hard!
10x45 - [+2.5kg]
10x45 - [+2.5kg]
Curls [60 sec] = EZ Curls very tough!!
10x50 - EZ-Bar [+2.5kg]
10x65 - Cable Curl [+5kg]

Total Workout Time = 55 mins

Beastly workout :D
 
icecold said:
Strong pressing/pushing!

How are you finding the yoga?
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Incredibly tough! I think I'm contender for least flexible male ever to attempt yoga. I was stood on a mat in a room with about 15-20 females and just me, dripping in sweat and a puddle, nobody else even breaking sweat.... horrible LOL :D

Hypertrophy Specific Training​

Workout 3 of 6 - 10 reps - [REPEAT - 7 day break due to illness]
- Day 19

Squats [60 sec] = Easier than expected
10x90 - Front Squat [+5kg]
10x115 - Back Squat [+5kg]
Incline DB Press [90 sec] = Good
10x45's - [+5kg]
10x45's - [+5kg]
Pull-Ups [-- sec] = Tough!
10x(+5kg) - Hammer-Grip [+2.5kg]
Pulldowns [-- sec] = Tough
10x75 - Wide-grip pronated [+2.5kg]
Gironda Dips = Quite easy
11xbw (20kg) - [+2.5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
10x80 - Close-Grip supinated [+5kg]
RDL - Ok
10x105 - [+5kg]
Military Press [90 sec] = 2nd set was tough
10x57.5 - [+2.5kg]
10x57.5 - [+2.5kg]
EZ-Bar Incline French Press [60 sec] = Expected to make some losses, triceps were always going to be prime candidate. The extra warmups fatigued them good!
10x40 - [+2.5kg]
9x45 - [+2.5kg]
Curls [60 sec] = EZ Curls very tough!!
10x50 - EZ-Bar [+2.5kg]
10x65 - Cable Curl [+5kg]

Total Workout Time = 70 mins

Got struck down by a bug that had me in bed 48 hours, couldn't eat and had the runs. Got over that and seem to have picked up another and this time I was throwing up for 24 hours.... which did my strength and recovery the power of good :rolleyes:

Just about recovered Saturday, gave it another day and although I was going to start the 10's again from workout 1, I was feeling surprisingly strong as decided to just repeat the last workout and go from there. It was tougher than last time but that's to be expected. I took my time a lot more and did nealry 30 mins warmup and added a lot of warm up sets, so the workout took an additional 15-20 mins.

This bodybuilding malarky is such a mental battle sometimes, I seriosuly felt like I'd just wasted away during last week. Ate hardly anything and what little I did was garbage lol!
 
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icecold said:
You're doing yourself proud with this steady progress, lovely work considering the various plagues you acquired. How is your bodyweight/composition coming along?

Also, your yoga exploits sound like most of my moving around at the moment!
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Cheers mate. I'm not sure at the moment, as I said I honestly felt I'd wasted away! :D I was just getting there with some solid gains and the fat was dropping off well, abs starting to show without the need for anabolic lighting and then it's 2 steps back... again! Eating nothing but hardly any protein and lots of carby crap for a week has set me back a little bit.

Going to do a week of zero carb and see how I get along. I've made a few changes to my diet with more nutritious food and calories for this no carb week. Hopefully get my immune system up to speed.
 
Hypertrophy Specific Training​

Workout 4 of 6 - 10 reps -
- Day 22

Squats [12 sec] = Fronts tough, Back fairly easy
10x95 - Front Squat [+5kg]
10x120 - Back Squat [+5kg]
Incline DB Press [120 sec] = Backed down a little on 2nd set, don't want failure yet
10x47.5's - [+5kg]
10x45's -
Pull-Ups [-- sec] = Good, really powered up and nice slow controlled negative, full stretch of lats at bottom
10x(+7.5kg) - Hammer-Grip [+2.5kg]
Pulldowns [-- sec] = Tough
10x77.5 - Wide-grip pronated [+2.5kg]
Gironda Dips = Good
11xbw (+25kg) - [+5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats. EASY!
11x85 - Close-Grip supinated [+5kg]
RDL - EASY!
11x110 - [+5kg]
Military Press [90 sec] = 1st set easy, very last rep was a bit of a grinder
10x60 - [+2.5kg]
10x60 - [+2.5kg]
EZ-Bar Incline French Press [90 sec] = Lots and lots and lots of warmups
9x47.5 - [+7.5kg]
9x45 - [+2.5kg]
Curls [90 sec] = Not sure what happened there, only 6 reps, didn't want failure so did a drop set.
6(4)x52.5(50) - EZ-Bar [+2.5kg]
10x67.5 - Cable Curl [+2.5kg]

Total Workout Time = 90 mins

Supposed to train yesterday but had an immensely stressful day at work, got home, got ready for the gym and it just hit me. I sat on the bed and woke up at 10pm starving! :D I needed the extra recovery.

Day 4 with zero carbs as I'm starting CBL from the beginning and I'm being very strict and following it pretty much to the letter. I've even bought some 95% Isolate and Hydrolyzed Whey, never used these proteins before always just used WPC80. Will see how I get on with them.
 
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Hypertrophy Specific Training​

Workout 5 of 6 - 10 reps
- Day 24

Squats [12 sec] = Fronts very tough!
10x100 - Front Squat [+5kg]
10x125 - Back Squat [+5kg]
Incline DB Press [120 sec] = Absolutely shocking setup cost me dearly, didn't power the knee's up so I had to some kind of weird hammer curl to move them the last few inches. Strained forearm in process. First rep was such a grinder, it took a lot out of me and couldn't make the 10. I should have dropped the weight for 2nd set but was annoyed with myself.
9x50's - [+5kg]
6x50's - [+10kg]
6x42.5's - this was done zero rest to make up the reps
Pull-Ups [-- sec] = Good, really powered up and nice slow controlled negative, full stretch of lats at bottom
10x(+10kg) - Hammer-Grip [+2.5kg]
Wide-Grip Pulldowns [-- sec] = Tough
10x80 - Wide-grip pronated [+2.5kg]
Gironda Dips = Good
10xbw (+30kg) - [+5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
10x90 - Close-Grip supinated [+5kg]
RDL - Good
10x115 - [+5kg]
Military Press [90 sec] = Fatigued fast on 2nd set, shouldn't have eve attempted it, didn't need it.
10x62.5 - [+2.5kg]
7x62.5 - [+2.5kg]
EZ-Bar Incline French Press [90 sec] = Lots and lots and lots of warmups, triceps fried from pressing
8x47.5 -
7x47.5 - [+2.5kg]
Curls [90 sec] = Droped EZ-Curls, didn't need them today
0 - EZ-Bar
10x70 - Cable Curl [+2.5kg]

Total Workout Time = 90 mins

Just did not feel fully recovered today. I've done a week with zero carbs so decided to carb up, sweet jezuz I was sore afterwards. Feel wiped out, only got out of bed at 12pm today and I'm sore, forearm in particular and lower back very fatigued.

Considering performance and how tough yesterday was I think I'll call an end to the 10's and move into the 5's. I've struggled to get fully into the swing of things since that double whammy bug and having a week off. Seem to have lost the momentum HST builds up from the earlier workouts.

I'm going to see how the first few weeks of 5's goes, if I'm not feeling it I'll have a few days off and change program.
 
Been training again for a couple of weeks now. A combo of injury, illness and work have crippled my ability to train properly. It's been very stop, start, with one session per week, etc. Last week I managed a full 3 sessions and I'm going to hit the gym again today.

SUN 16th June
Workout 1 of 3
Day 1

Front Squats [90 sec] = Good
5x50 -
5x70 -
5x90 -
5x95 -
5x95 -
Chins [SUPERSET 1] = Hold and squeeze at top, slow controlled neg, pause at full stretch and then power up. Quality reppage!
6xbw - Wide-Grip
6xbw - Wide-Grip
6xbw - Hammer-Grip
6xbw - Hammer-Grip
Dips [SUPERSET 1] = The timing is import here, lower for count of 3, pause for 2, power up. Makes a huge difference!
12xbw -
11xbw -
8xbw -
8xbw -
Military Press [90 sec] = Shoulders and tri's goosed from that superset
10x50 -
9x50 -
7x50 -
Flat DB Flyes [GIANT SET 1] = Tempo 3-1-0
15x17.5's -
15x17.5's -
Bent Over Rear Raises [GIANT SET 1] = Beasted me
15x17.5's -
15x17.5's -
Incline DB Flyes [GIANT SET 1] = Tempo 3-1-0
12x17.5's -
12x17.5's -

Total Workout Time = 75 mins

Not so bothered about the weights atm, instead really concentrating on form, tempo and building my capacity for sustained bouts of effort. I love supersets and low rest times, it hurts :) Very strict on the rest times, even though I know it's costing me in reps and poundage lifted. That Giant Set at the end doesn't look much but dear lord I was a mess afterwards.
 
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TUE 18th June
Workout 2 of 3
Day 3

Walking DB Lunges [90 sec] = 22.5kg DB's in each hand. Ouch!
28x45 -
24x45 -
16x45 -
BOR [SUPERSET 1] = Hold and squeeze at top, slow controlled neg, pause at full stretch and then power up.
12x70 - Wide-Grip
12x70 - Wide-Grip
12x70 - Wide-Grip
6x75 - Wide-Grip
Bench Press [SUPERSET 1] = Tempo 3-2-0, no bouncing off the chest here. Elastic energy removed and it hurts!
12x80 -
10x85 -
10x85 -
8x90 -
Cable Curl [SUPERSET 2] = Tempo 3-1-0
12x55 -
12x60 -
9x65 -
Rope Pushdowns [SUPERSET 2] = Lockout and squeeze at the end, tri's on fire
12x45 -
12x55 -
11x55 -
Lat Raises [60 sec] = Tempo 2-1-0
15x10's -
15x12.5's -

Total Workout Time = 75 mins

Finally sorted my back out to the point I'm able to do lunges again, forget how bloody painful they are! Form was going last set so I called it quits rather than risk tweaking something. Concentrating on tempo for all sets, trying to limit elastic energy.
 
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THUR 20th June
Workout 3 of 3
Day 5

Inc DB Press [90 sec] = Tempo 3-1-0
12x40's -
10x42.5's -
7x45's -
Hammer Row [90 sec] = Tempo 3-1-0
12x50 -
12x52.5's -
11x52.5 -
Deadlifts [90 sec] = Good
5x120 -
5x120 -
5x130 -
5x130 -
5x130 -
Leg Ext [90 sec] = Tempo 3-1-0
15x80 -
15x87.5 -
12x95 -
French Press [SUPERSET 1] = Tempo 3-2-0
12x30 -
12x32.5 -
12.32.5 -
Zottman Curls [SUPERSET 1] = Tempo 3-1-0
15x10's -
15x12.5's -
12x15's -

Total Workout Time = 75 mins
 
SUN 23rd June
Workout 1 of 3
Day 8

Front Squats [90 sec] = Tempo 3-1-0
5x50 -
5x70 -
5x95 - [+5kg]
5x97.5 - [2.5kg]
5x97.5 - [+2.5kg]
Chins [SUPERSET 1] = Tempo 3-1-0 is a killer on these!
7xbw - Wide-Grip [+1 rep]
7xbw - Wide-Grip [+1 rep]
6xbw - Hammer-Grip
6xbw - Hammer-Grip
Dips [SUPERSET 1] = Tempo - 3-2-0
12xbw -
12xbw - [+1 rep]
11xbw - [+3 reps]
10xbw - [+2 reps]
Military Press [90 sec] = Shoulders and tri's goosed from that superset
8x50 -
8x55 - [+5kg]
7x55 - [+5kg]
Flat DB Flyes [GIANT SET 1] = Tempo 3-1-0
12x20's - [+5kg]
12x20's - [+5kg]
Bent Over Rear Raises [GIANT SET 1] = Beasted me
12x20's - [+5kg]
12x20's - [+5kg]
Incline DB Flyes [GIANT SET 1] = Tempo 3-1-0
12x20's - [+5kg]
12x20's - [+5kg]

Total Workout Time = 46 mins

In and out 46 mins on the clock, beasted.
 
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Freefaller said:
Sorry to hear of your AIDS - hope you're better, you certainly seem back on it! :cool:
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Getting there! :)
Syla5 said:
Chong, sorry to hear about your issues, and lack of time to train, hopefully things will come back to full strength soon.
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Cheers, I'm much more used to being a crippled old fart these days, I'll be back.... again... and again.... and again....
 
TUE 25th June
Workout 2 of 3
Day 10

Walking DB Lunges [90 sec] = 22.5kg DB's in each hand. Ouch!
28x45 -
28x45 - [+4 reps]
20x45 - [+4 reps]
BOR [SUPERSET 1] = Hold and squeeze at top, slow controlled neg, pause at full stretch and then power up.
12x70 - Wide-Grip
12x70 - Wide-Grip
12x75 - Wide-Grip [+5kg]
10x75 - Wide-Grip [+4 reps]
Bench Press [SUPERSET 1] = Tempo 3-2-0, no bouncing off the chest here. Elastic energy removed and it hurts!
12x80 -
10x85 -
10x87.5 - [+2.5kg]
8x92.5 - [+2.5kg]
Cable Curl [SUPERSET 2] = Tempo 3-1-0
12x55 -
13x60 - [+1 rep]
11x65 - [+2 reps]
Rope Pushdowns [SUPERSET 2] = Lockout and squeeze at the end, tri's on fire
12x45 -
12x50 -
11x55 -
Lat Raises [60 sec] = Tempo 2-1-0
15x10's -
12x12.5's -
11x12.5's - [+11 reps]

Total Workout Time = 60 mins

Not worrying about increases in weight, they will come. Concentrating on strict rest times and tempo for quality reps. If I can improve time under tension and keep the weights lower my old bones should repay me with less injuries :)
 
SUN 30th June
Workout 3 of 3
Day 15

Inc DB Press [100 sec] = Tempo 3-1-0
12x42.5's - [+5kg]
9x45's - [+5kg]
7.5(f)x45's - - just barely failed to lockout 8th rep
Hammer Row [90 sec] = Tempo 3-1-0. Great form and feel in lats.
12x50 -
12x52.5's -
12x55 - [+2.5kg]
8x57.5 - [+8 reps]
Deadlifts [120 sec] = Good
5x110 -
5x120 -
5x130 -
5x135 - [+5kg]
5x135 - [+5kg]
Zottman Curls [SUPERSET 1] = Tempo 3-1-0
15x10's -
12x12.5's -
12x15's -
6x15's - [+6 reps]
French Press [SUPERSET 1] = Tempo 3-2-0
12x30 -
12x32.5 -
12.35 - [+2.5kg]
Leg Ext [90 sec] = Tempo 3-1-0
15x87.5 - [+7.5kg]
12x95 - [+7.5kg]
10x102.5 - [+7.5kg]

Total Workout Time = 75 mins

This workout is a few days late due to work commitments. Will try to train every other day for the rest of week to try and get back on schedule.
 
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