Self-Inflicted ChAoS and Pain

[Self-Inflicted]

I use to keep a log online, but stopped. Decided to give it a go once again since I feel personally that it makes me keep on top of my diet and workouts more. As of 6/15 I started doing Starting Strength, but got bored of it and switched to "Built for Show" by Nate Green. A week ago I stumbled upon ChAoS and Pain and so far I'm in love with it. Chaosandpain.blogspot.com for more information.

Back history: Started working out two years ago. Was at 240lbs and managed to get down to 185 from just cardio(was noob and wasn't lifting weights). Slowly started lifting(had trouble doing db bench with 15lbs) and building muscle and got up to 190, but then I had a 7-10 month lay off and managed to blow back up to 210.

Stats
Age: 25
Weight: 196 as of this morning.
Bodyfat: 16-18% is my guess, but I have no real clue.

As of 6/15 my lifts were

Squat 195x5
Bench 170x5
Deadlift 230x5
Overhead Press/Military Press 115x5
Power Clean 115x3

As of today 9/23 my maxes are
Front Squat 245x1
Overhead Press/Military Press 165x1
Deadlift 365x1
Bench 205x3
Back Squat 275x5
Clean And Press 155x1

Following post will contain my workouts for the week so far.

[Self-Inflicted]

Saturday
Front Squat (previous max 185x5x1)
195x1x5
205x1x5
215x1x5
225x1x4
245x1x2

Overhead Press(previous max 160x5x3)
170x1x2 - Wasn't going to be able to keep up with 170
135x1x5
155x1x5
165x1x3
Pullups
5x5

Sunday
Bear
95x5x1
75x5x4

Facepulls
50x20x3

Dips
10x3

calf raises
90x20x3

reverse situps
15x3

plank 1min x 2
side planks 30seconds x2

Monday
Front Squat
2 minutes x 3 75lbs - didn't go well first time around I got 36, second time 25, third time 29

DL(previous max was 300x5x1)
225x1
275x1x5
315x1x5
335x1x5
355x1x2
365x1x1
365xfailx1
315x1x1

Bench(previous max 200x5x3)
195x3x8
205x3x2

[Self-Inflicted]

Tuesday

Dip/Pullup superset
Dip 10x5
Pullups 5x5
(getting a belt to add weight this following week)

Shrugs
225x5x2
275x3x2
275x1x1
295x1x3

CG Bench superset with Close grip pushups(on bench)
95x10x4
bwx10x4

Wednesday
Back Squat
95x1
135x1
185x1
225x1x5
250x1x5
275x1x6

Clean And Press
95x1x3
115x1x2
135x1x5
145x1x5
155x1x10

[Self-Inflicted]

Thursday

Bear - "It's a clean from the floor into a front squat, to an overhead press, to a back squat, to another overhead press, to a front squat, and then cleaning the bar back down to the floor. That's one rep."

did 5x5

Dips
bwx20x1
bwx10x4

Planks 1 min x 2
Side Planks 30 seconds x 2

Was going to do arms, but I'm going to save that for tomorrow along with Face Pulls.

[HumanHorrorFilm]

Good looking workouts man!

I recently started Chaos and Pain myself.

[Self-Inflicted]

Good looking workouts man!

I recently started Chaos and Pain myself.

As I was reading through C&Ps log I saw yours and started to read it as well. Good **** sir! Glad to see others are embarking on the same path.

[racingsnails]

Solid workouts! Keep it up.

[Self-Inflicted]

Friday

BB Curl
60x10x4

BB Curl & Reverse Curl Superset
BB
90x6x3
Reverse
40x12x3

Dips+DB Curls
Dips bwx10x8
db curls 25x10x8

Facepulls
40x20x4

My right shoulder was really bothering me this whole workout. A lot of discomfort and I'm sure all the dips didn't help. When it came time to do rope pull downs even a light weight was causing me major discomfort. Was day 7 in the gym so I decided to just wrap it up and take the weekend off.

Tomorow I'll be hitting it hard with front squats, deadlifts and some overhead pressing. Looking to hit a 250 front squat and a 400 deadlift.

[Self-Inflicted]

Front Squat
95x1x1
135x1
185x1
205x1
215x1x5
225x1x5
235x1
245x1
250x1 - PR

BTNP - Never did these before so worked my way up.
95x3x1
115x2x1
125x1x5
135x1x5
145x1x1

Deadlift
135x5x1
185x1
225x1
275x1
295x1
315x1x10
335x1
345x1
365x1
375x1x1 PR - Lost a callous in the process. Need to invest in some straps or gloves because I think I could of gone farther if my grip wasn't being a bitch.

[racingsnails]

Front Squat
95x1x1
135x1
185x1
205x1
215x1x5
225x1x5
235x1
245x1
250x1 - PR

BTNP - Never did these before so worked my way up.
95x3x1
115x2x1
125x1x5
135x1x5
145x1x1

Deadlift
135x5x1
185x1
225x1
275x1
295x1
315x1x10
335x1
345x1
365x1
375x1x1 PR - Lost a callous in the process. Need to invest in some straps or gloves because I think I could of gone farther if my grip wasn't being a bitch.

Nice Job! If your pulling 375 with no straps, you'll definitely be able to add some more poundage on to your pulls. Definitely go with straps though. No self respecting male should wear lifting gloves.

[Self-Inflicted]

Nice Job! If your pulling 375 with no straps, you'll definitely be able to add some more poundage on to your pulls. Definitely go with straps though. No self respecting male should wear lifting gloves.

Never used straps before or a weight belt. Straps came in the mail today along with my dip belt. Need to look into getting a weight belt soon I'm guessing. Though I'll have to learn when to use it and when not to use it.

[Self-Inflicted]

Dips
bwx15x1
+25x10x2
+45x10x2

Military Press
95x10x3
Iron Cross
20 seconds 10 lbs after reach set

Face Pulls super set with seated calf raises
Facepulls
50x20
60x20x2
70x20

Calf raises
90x20x4

Reverse Crunches 15x3
Planks 1 minute x 3


I really need to figure out my light days. Not sure if I should of Military pressed since tomorrow I plan on doing clean and push, but I felt like pressing. Yep, light days are definitely an issue atm for me.

[Self-Inflicted]

Wednesday
Front Squat
2 minutes w/75 lbs x 3 - I truly suck at these. Get to about 12-15 and it starts to become painful. My lower back doesnt like it either.

C&P
95x1
115x1
125x1
145x1x3 - Got these but with horrific form. Horrific is actually an understatement in my mind for what I was doing. I decided to drop back down and just keep my rests to 20-30 seconds.
115x1x10
125x1x10
135x1x5
145x1x5 - Felt a lot easier after working out the kinks and my form was back to where it should be. I think I just need to warm up a bit more before going at it.

36 sets in around 25 minutes(4570lbs). Probably could of been quicker, but people in the gym were getting in the way and I had to wait for them to pass by.

Not too bad, but I'm not too satisfied with the workout. Had high hopes for today, but I'm guessing the combination of my shoulders bugging me and starting a keto diet played a huge role. Though I may not have hit 155 like last week, I did lift 1095lbs more total then last time I did C&P.

[HumanHorrorFilm]

Nice man, Clean and Presses are my favorite **** to do running Chaos and Pain, matter of fact, think its what ill hit on Saturday.
Im not Jamie, but me personally, on light days, ive tried numerous things. Ive picked like 4 or 5 accessories(neck, ab wheel, reverse curls, OH Extensions, Band Pullaparts, DB Laterals, TKE's, etc.) and just ran through them one after the other for a set amount of time straight, e.g 20 minutes, or i do the same thing with just bodyweight pullups and dips, pushups, ab wheel, and bodyweight calf raises for the same amount of time.

[Self-Inflicted]

I decided I'm going to keep track of my diet macros as well in here. Just incase anyone has any suggestions.

8 eggs
1lb buffalo wings
6tbls almond butter
2protein shakes
3 tablespoons of olive oil in my last shake

2,672 calories
197g fat
17g carbs
212g protein

Hopefully this will help me stay on track.

[Self-Inflicted]

Thursday Meals

Breakfast 8:30am(was running late so couldn't cook)
2 scoops whey
3tbls olive oil

Meal 2 10:45am
6tbls ANPB
1/2lb Buffalo wings

Meal 3 2pm
didn't happen forgot my lunch sigh...did have almonds though.

Meal 4 5:30pm
PW shake 2 scoops whey

Meal 5 7pm
1/2lb buffalo wings

9pm
2 tbsp almond butter.

Trying to get a majority of my calories in before my workout.

Calories 2645
Fat 200g
Carbs 26g
Protein 192g

Wish I didn't forget my lunch and wake up too late for breakfast.

[Self-Inflicted]

Thursday

Rope Pulldowns, Facepulls, Pushups, Squat circuit

Pulldowns 30lbsx15-20
Facepulls 30lbsx20
Pushups bwx10
Squats bwx10

Managed either 7-8 sets in 20 minutes. Kept rest in between each round to 30 seconds.

Reverse Crunches 15x3
Side Planks 30 seconds x2
Planks 60 seconds x 2

Was out of the gym in 30-35 minutes.

[Self-Inflicted]

Monday

Front Squat

95x3
135x3
185x1
195x3
205x3
215x3x10

Behind The Neck Push Press
barx3
95x3
115x1
125x1
135x1x2
155x1 - PR
165x1 - PR
175x1 - PR
185x1 - PR
155x1x5
165x1x5


Deads
135x5x1
185x1
225x1
275x1
315x1
335x1x10
355x1
365x1
375x1 - Was a bitch to get up, but I got it.

[Self-Inflicted]

Diet is going well so far. After my cheat on Friday and Sunday, I'm back onto low carbing it. Looking a bit leaner up top, but my midsection is looking big still. My shoulders are looking bigger and more defined which i'm really digging.

Today my goal is to do some heavy dips and try for about 50 pullups/chinups. Follow that up with some Facepulls and probably something else. I'll have to give it some thought.

Trying to keep track of my volume for each week to see any improvements. This week I lifted a total of 4975 more lbs in the front squat than the prior Monday. 1250lbs more on behind the neck presses, but sadly I lifted -105lbs less this week on the Deads. Though I did use a higher weight for my singles most of the time so not sure how that works out. Overall though I lifted 6,120lbs more this session and I honestly think the session was shorter. So overall I think it was a great day.

[Self-Inflicted]

Dips
Bw/16
BW+45/10 x 4

Pullups
BW/6, 4, 7, 6, 6, 6, 6 - My goal was to reach 40 but I went ahead and did 41

Seated Calf Raises
90x20x3

Face pulls and Pushups superset
Face pulls
40x20x4
Pushups
bwx10x4

Reverse Crunches
15x3

Side Planks 30 seconds x 2 each side

[Self-Inflicted]

****ty day in gym. Will go into detail later..maybe...

Shrugs

95x5
135x3
185x3
225x3
275x3x5
315x3x5
355x2
365x2
395x2
405x1
425x1- Newest PR WOOT!!
305x1
365x1
315x2

Yes..lots of shrugging

2 Minute squats

65lbs - 40 reps in 2 mins
85 lbs - 38 reps in 2 mins
85 lbs - 25 reps in 2 mins - pathetic...


Bench

135x7
135x5
135x3
185x3x4
195x3x2
185x3x4

[Self-Inflicted]

Friday


Clean And Press - from the floor

95x5x2
115x3x1
135x1
145x1x2
155x1x2
165x1
175xhorrid fail
175x1x2 - PR
185xagain horrid fail
185x1 - WOOT PR!
135x3x10


6780 lbs total.

[Self-Inflicted]

Behind The Neck Push Press
Bar/10
95x3
115x1
135x1x2
145x1
155x1
165x1
175x1
185x1
200xfailx2
185xfail
135x1

Facepulls

40x20x1
60x20x3

Super Set Cg Bench/Lateral Raises/ Hammer curls

CG bench
95x10x1
105x10x5

Lateral raises
15x10x6

Hammer curls
30x10x6

Reverse Crunches
3x15


Planks
4x60 seconds

[Self-Inflicted]

Previous

Push Press

Barx10
95x5
115x1
125x1x4
135x1
155x1
165x1
175x1x5
135x2x1

Deadlift
barx5
135x2
185x2
225x1
275x1
315x1x2
335x1x3
345x1x5
355x1
365x1x2


Next day was 20 minute arm routine, but didn't write it down. Hitting the gym up in the next hour for some squats/shrugs and don't know what to do for push yet, but I'll figure it out.

[HumanHorrorFilm]

Previous

Push Press

Barx10
95x5
115x1
125x1x4
135x1
155x1
165x1
175x1x5
135x2x1

Deadlift
barx5
135x2
185x2
225x1
275x1
315x1x2
335x1x3
345x1x5
355x1
365x1x2


Next day was 20 minute arm routine, but didn't write it down. Hitting the gym up in the next hour for some squats/shrugs and don't know what to do for push yet, but I'll figure it out.

Weighted Dips?

[Self-Inflicted]

Was saving those for tomorrow with some pullups. Though if I can't think of anything I may just go for it. Don't feel like benching since I can never get a spot.

[Self-Inflicted]

Back Squat
Barx5
95x3
135x2
185x1
205x1
225x1
245x
265x2x5
275x1
295x1 - PR
305x1x2 - PR
310x1 - PR


Shrugs
135x5
225x5
275x3
315x2
365x1
385x1
405x1
425x1x2
355x3x10

Bench
135x3
185x1x3
205x1x1
225x1
235x1
205x1x10

Not my best day, but it wasn't horrid. Shoulder was slightly bugging me on shrugs, but I kept going. For the bench, I decided to set up in the rack instead of at a bench station(no partner so used the pins in case I couldn't get it up. worked really well imo!). Got a bunch of weird looks and maybe I'm an ass for doing it, but **** it. It help me accomplish what I needed to get done and I'll be doing it again.

May do some light clean and press today and then go heavy with it tomorrow. Not really feeling arms or anything else today.

[ChAoSnPAIN]

Back Squat
Barx5
95x3
135x2
185x1
205x1
225x1
245x
265x2x5
275x1
295x1 - PR
305x1x2 - PR
310x1 - PR


Shrugs
135x5
225x5
275x3
315x2
365x1
385x1
405x1
425x1x2
355x3x10

Bench
135x3
185x1x3
205x1x1
225x1
235x1
205x1x10

Not my best day, but it wasn't horrid. Shoulder was slightly bugging me on shrugs, but I kept going. For the bench, I decided to set up in the rack instead of at a bench station(no partner so used the pins in case I couldn't get it up. worked really well imo!). Got a bunch of weird looks and maybe I'm an ass for doing it, but **** it. It help me accomplish what I needed to get done and I'll be doing it again.

May do some light clean and press today and then go heavy with it tomorrow. Not really feeling arms or anything else today.

Looks like it's coming right the **** on, man. You need to add some weight to the bar on shrugs, though. get a little body english into them and load it up!

[Self-Inflicted]

Deads

135x5
185x3
215x1
275x1
315x1x1
315x2x10

Clean And Press

135x1x7
135x3x10

Kept C&P under 20 mins and took 20-25 mins for deads. Great work out...my shoulders feel fried.

[Self-Inflicted]

Busy week last week due to finals and workings tons of overtime. Hit the gym yesterday and did 20 minutes of Clean and Presses. Sadly that was the only time I hit the gym. Going to start hitting it hard again because this last week blew.