Yea, so umm..... Chaz made a journal

[chazzy1864]

This is the equipment I use at my gym. Its f.uckin ghey. The flat benches are the same. Its designed by a f.uckin idiot that was probably in a heroin induced coma at the time.

Agreed. I hate teh flat benches, to include the stand alone ones for DB work. They all seem to be "ergonomical" which is cool and all... but makes for a sh*tty bench.

[Lachdanan]

Nice DLs Chaz. Btw what's your current max DL? Are you gonna work up to it and set a new PR soon?

[chazzy1864]

Nice DLs Chaz. Btw what's your current max DL? Are you gonna work up to it and set a new PR soon?

No clue what my current max is. My old PR was 470. I haven't been near it for some time.

We'll see if i do anything special with the deads.

[Lachdanan]

No clue what my current max is. My old PR was 470. I haven't been near it for some time.

We'll see if i do anything special with the deads.

Awesome brah. 470 is serious weight. Hope you would record your near-max DLs, they are very inspirational to watch.

[chazzy1864]

Thursday, October 13th
Workout: Shoulders
Duration: 35 minutes



Seated DB Press
66.14 x 4 (30kg)
66.14 x 5 (30kg)
66.14 x 4 (30kg)
Notes:
-I am pretty sure in the past I was always using a 60 degree angle, so it was more of an extreme incline, than a shoulder press. Today was a 75 degree.
-Also my arms are a little fatigued from doing chest only two days ago.


Cajun Row / Alternating DB Front Raise
110 x 10 (50kg) / 22 x 13 (10kg)
110 x 10 (50kg) / 22 x 13 (10kg)
110 x 12 (50kg) / 22 x 12 (10kg)
Notes:
-Cajun up from 10/10/10
-Raises up from 12/12/10


Face pull / DB Lateral Raise
66 x 12 (30kg) / 17.6 x 12 (8kg)
66 x 12 (30kg) / 17.6 x 12 (8kg)
66 x 11 (30kg) / 17.6 x 12 (8kg)
Notes:
-Found to weight to use for pace pulls. Now to move up.
-Raises up from 12/12/10


DB Front Raise / Bent over Raise
17.6 x 14 (8kg) / 13.2 x 14 (6kg)
17.6 x 14 (8kg) / 13.2 x 14 (6kg)
17.6 x 13 (8kg) / 13.2 x 14 (6kg)
Notes:
-Fronts up from 13/13/13
-Rears up from 14/13/13


DB Lateral Raise
13.2 x 12 (6kg)
13.2 x 12 (6kg)
13.2 x 12 (6kg)
Notes:
-


Overall Notes:
I never have much issue with this day. Presses still suck. Just trying to force more reps to all the raises.
Will increase weight on the upright rows.

[The Shoeless Wonder]

bulk to 190

[Lachdanan]

Chaz, do you use any apps to track your progress digitally? Or just keep it on a notebook?

[PeterGibbons316]

Awesome brah. 470 is serious weight. Hope you would record your near-max DLs, they are very inspirational to watch.

Agree with this. Chaz is the DL guru. I've stopped posting in DL threads in the ex section after chazzy because I know I have nothing better to add

[chazzy1864]

Friday, October 14th
Workout: Bis/Tris
Duration: 45 minutes



BB Curl / Seated Cable OH Ext
88 x 8 (40kg) / 60.5 x 9 (27.5kg)
88 x 7 (40kg) / 60.5 x 9 (27.5kg)
88 x 7 (40kg) / 60.5 x 10 (27.5kg)
Notes:
-Curls up from 8/7/6. Extensions up from 9/9/8


Alt DB Curl / Rope Extension
44 x 6 (20kg) / 49.5 x 10 (22.5kg)
44 x 5 (20kg) / 49.5 x 10 (22.5kg)
44 x 4 +1 (20kg) / 49.5 x 9 (22.5kg)
Notes:
-Curls were down from 7/6/5. Pressdowns up from 9/9/9


Reverse Grip Pressdown / Reverse EZ Bar Curl
38.5 x 15 (17.5kg) / 55 x 11 (25kg)
38.5 x 15 (17.5kg) / 55 x 10 (25kg)
38.5 x 15 (17.5kg) / 55 x 9 (25kg)
Notes:
-These were actually done in straight sets. I was working in with a guy and to keep things moving I separated.
-Pressdowns up from 14/14/14. Curls were down from 12/12/12


Cable Kickbacks / Single Arm High Cable Curl
11 x 11 (5kg) / 16.5 x 13 (7.5kg)
11 x 11 (5kg) / 16.5 x 12 (7.5kg)
11 x 11 (5kg) / 16.5 x 11 + 4(7.5kg)
Notes:
-


Overall Notes:
So it seems my curls were down while extensions were up. Meh.. on worries. Time to wash up and go get all sorts of food to scarf down. I'm thinking a pizza and buying two doner kebaps to eat later.

[chazzy1864]

I really need to get a Pre-WO supp or something. Blew off my leg day. Was dressed and about ot go but have zero motivation. Ended up spending an hour walking to the store, buying some groceries and walking back, all in a 100% fasted state (at least since I went to bed over 12 hours ago). So, I clearly must be on my way to getting teh ripp3d.

[dopamine72]

My arms got pumped just reading that. You should try chins SS w/ EZ bar curls, that's a good one.

I hear meth is a decent preworkout supp.

No srsly though. Take 25mg Ephedrine and 1 scoop jack3d. That works well. Just make sure you're eating more, sounds like you're becoming a little anorexic.

[chazzy1864]

No srsly though. Take 25mg Ephedrine and 1 scoop jack3d. That works well. Just make sure you're eating more, sounds like you're becoming a little anorexic.

Opposite of anorexic. I'm generally eating quite a bit lately. Which I don't care about since I'm cool w/ gaining weight. I keep eating a ton of fast food and various other take outs that are calorie dense.


I've been doing strong cups of coffee as my pre, but being tired isn't my issue. I miss real pres that give me the tingles and some sort of inner energy to want to actually get to the gym. I don't have any pres with me and I've yet to find a supp shop around town.

[chazzy1864]

Monday, October 17th
Workout: Chest
Duration: 50 minutes


BB Flat Bench
110 x 8 (50kg)
110 x 8 (50kg)
154 X 6 (70KG)
154 X 6 (70KG)
198 X 6 (90KG)
198 X 5 (90KG)
198 X 5 (90KG)
Notes:
-Up from 5/4/4 on work sets. Changed the warm up a bit.
-about 2 minute rests


DB Incline Bench 30 degrees
70 x 8 (32kg)
70 x 7 (32kg)
70 x 8 (32kg)
Notes:
-Up from 8/7/6 last time I used 32s.
-about 1.5minute rest


Smith Incline Bench 15degrees & PWO
132 x 5 (60kg)
132 x 5 (60kg)
110 x 6 (50kg)
110 x 6 (50kg)
88 x 8 (40kg)
88 x 8 (40kg)
Notes:
-Rest periods were about 1 minute here.


Cable X-over Low to high
16.5 x 8 (7.5kg)
11 x 10 (5kg)
8.25 x 12 (3.75kg)
Notes:
-About 30-45 second rests here



Overall Notes:
Someone was laying on the incline bench from before I finished my flat bench until I had one set to go on my X-overs. He was talking to one of the talkative and friendly trainers there. He might have done some sets, but I don't recall seeing him do any.

Meh.. I have no issues with the smith inclines. I enjoyed the workout overall. Added in 3 more work sets from the last few workouts.

[Lachdanan]

Do you find it strange sometimes you do more than previous sets with the same weight? Like in your DB incline bench.

[chazzy1864]

At first, but usually I can pinpoint the source of the cause .For instance, today I had a better kick up on the 3rd set than the 2nd.

Sometimes it is just odd and I don't know why.

[Lachdanan]

I see what you mean. Is your first rep still the hardest on incline DB press?

I notice it generally happens on flat DB press if it happens. Like you said most of the time it's with the self spotting and the DBs land up very low/touch my chest where I have to press them all the way, which I count as 1 rep. It's only if I start high enough without much pressing that I don't count. Feels more consistent for me (:

[dopamine72]

Yeah the kick up can take some energy. The first rep is the most awkward for me, not necessarilly the hardest but I can understand what you're saying.

Chaz you should have cussed that guy out in German (Hitler style) for laying on the incline bench.

[Lachdanan]

Yeah the kick up can take some energy. The first rep is the most awkward for me, not necessarilly the hardest but I can understand what you're saying.

Chaz you should have cussed that guy out in German (Hitler style) for laying on the incline bench.

Do you also use kick ups on flat DB press? I know a friend of mine does that, but for me self spotting for the flat is the way to go. Obviously doesn't work for incline.

Chaz, just go up to the guy and say "ich möchte bench" (:

[dopamine72]

Do you also use kick ups on flat DB press? I know a friend of mine does that, but for me self spotting for the flat is the way to go. Obviously doesn't work for incline.

Chaz, just go up to the guy and say "ich möchte bench" (:

I kind of just fall back with DB's on knees. I rarely do DB flat bench anymore. I much prefer slight incline like chaz.

[Lachdanan]

I kind of just fall back with DB's on knees. I rarely do DB flat bench anymore. I much prefer slight incline like chaz.

That's what I do with self spotting too. I find it pretty good on most attempts especially if I have good energy.

[chazzy1864]

Do you also use kick ups on flat DB press? I know a friend of mine does that, but for me self spotting for the flat is the way to go. Obviously doesn't work for incline.

Chaz, just go up to the guy and say "ich möchte bench" (:

LoL I wasn't worried. I can always adapt. I kind of preferred the smith. But I don't even need to bust out german. I can get through a gym w/ barely audible words, with mostly hand motions nad head gestures.

I kind of just fall back with DB's on knees. I rarely do DB flat bench anymore. I much prefer slight incline like chaz.

That's what I do with self spotting too. I find it pretty good on most attempts especially if I have good energy.

I find the closer to flat, the harder it is to do the kick up. I kick up some with flat but mostly fall back. I kick up to get my hands up a little so I can try to maintain that position as I hit the bench and not have them buried into my arm pits. Seated shoulder press is the easiest for me.

[Lachdanan]

LoL I wasn't worried. I can always adapt. I kind of preferred the smith. But I don't even need to bust out german. I can get through a gym w/ barely audible words, with mostly hand motions nad head gestures.

I find the closer to flat, the harder it is to do the kick up. I kick up some with flat but mostly fall back. I kick up to get my hands up a little so I can try to maintain that position as I hit the bench and not have them buried into my arm pits. Seated shoulder press is the easiest for me.

Or you could just wait for him to get off the bench for a moment and then immediately sit on it before he comes back (:

Do this bruh:

[chazzy1864]

I get up the same way he does. When I get into position, I dont flip back with my legs in the air like him. I kick them off my legs and fall back with them in the air. Pretty much I Do the same as him, but I dont keep my leg in contact with the dumbbells like he does.

Primarily I don't like flat, due to the "fall".

[ThickAsABrick]

I get up

and nothing gets me down.
You got it tough. I've seen the toughest around.
And I know, baby, just how you feel.
You've got to roll with the punches to get to what's real

Oh can't you see me standing here,
I've got my back against the record machine
I ain't the worst that you've seen.
Oh can't you see what I mean ?

Might as well jump. Jump !
Might as well jump.
Go ahead, jump. Jump !
Go ahead, jump.

[chazzy1864]

Jump, jump, you know, you should know that
Kris Kross is not having anything today
As we stand there totally krossed out
We commence to make you

Jump, jump
The Mac Dad will make you, jump, jump
Daddy Mac will make you, jump, jump
Kris Kross will make you jump, jump

[rutzilla]

Hio Chaz, just found your journal here, in and subbed.

[chazzy1864]

Hio Chaz, just found your journal here, in and subbed.

Hey hey!

Don't expect to be wowed. The workouts are boring, I don't have all the equipment I prefer thanks to this "Fitness & Health Center" i'm at, but it's better than nothing. Worst thing is most of my numbers are way down and not sure what to do to correct some of them. But I just keep chugging along.

[rutzilla]

I know what ypou mean with numbers down. My pressing has been sucking out, --bad shoulder. GVT seems to get things rolliing again. Kind of in a holding pattern, thinking of doing a cut, but not sure what would happen with muscle mass since the kidneys are gone, hopefully it won't make too much difference.

[chazzy1864]

What's the issue with your kidneys?

[PeterGibbons316]

and nothing gets me down.
You got it tough. I've seen the toughest around.
And I know, baby, just how you feel.
You've got to roll with the punches to get to what's real

Oh can't you see me standing here,
I've got my back against the record machine
I ain't the worst that you've seen.
Oh can't you see what I mean ?

Might as well jump. Jump !
Might as well jump.
Go ahead, jump. Jump !
Go ahead, jump.

Jump, jump, you know, you should know that
Kris Kross is not having anything today
As we stand there totally krossed out
We commence to make you

Jump, jump
The Mac Dad will make you, jump, jump
Daddy Mac will make you, jump, jump
Kris Kross will make you jump, jump

lol, fantastic