Approved Log My Competition Log 2025 - ChasetheCase

Training last night went ok, I didn't roll, just stuck to drills, I was very anxious when anyone grabbed my arm but luckily it was ok. Ached a lot after but no pain, and seems ok today. For my mental health, I will take the risk and keep training but no rolling. Wife constantly telling me I should give up combat sports as I'm too old, she just doens't understand it's the only outlet I have to be able to actually switch off. Definitely can't go back to Muay Thai for a while. Hopefully another 4 weeks and I can get in to normality again.

Started this morning with my standard routine for the last 9 months, drink a premade protein/creatine shake immediately after waking. Make the kids breakfast and packed lunches then on to my standard breakfast.

Double banana shake
800cal, 105gm carbs, 30g fat, 42g protein

2 bananas
40g rolled oats
30g mixed nuts (no peanuts)
220g Woolies high protein yoghurt
250ml whole milk

Tastes good, but need to drink it fast otherwise turns to porridge. Occasionaly I throw in some strawberries too.

A 45m blast on the Kickr Bike, burned off a whopping 87cal, great example of why you can't out train a bad diet.

1748922936069.png


Love you and leave you, off to have chicken and rice for lunch.
 
Steven said:
Keep up the good work mate. Hard to hold back with injuries, I have felt your pain before.
Click to expand...
Thanks @Steven, total pain the ass, I was so ready to smash out the next 4 months, cycle planned, new workout plan, etc. But oh well, have to deal with these set backs. Nothing will be worse than snapping my ACL, well I hope not. Tough not training and wouldn't wish it on anyone.

As for dinner, didn’t make enough steak and kids had half of mine. Left with two baby fillets.
 

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Do u do a full body routine every day. I would be tired af.
Thats some solid work getting done how do you recover ......teach me please
 
Yokoblade said:
Do u do a full body routine every day. I would be tired af.
Thats some solid work getting done how do you recover ......teach me please
Click to expand...
I've torn my shoulder training, so at the moment I'm just trying to do what I can training around it, that's not my normal workout. I'm not going hard so no issues with recovery. Best thing I've done, apart from Test, for recovery was giving up alcohol.

My normal workout has been a 4 day split but I only train MWF, which means the workouts are always different on each day. This works for me as generally I have more free time on a Friday so can train longer, which means with the 4 days over 3 I can always do a super hard version of the session.

This is my normal workout, but I'm planning on giving a U/L/F split a go.
ChasetheCase

Thread 'Optimising My GZCLP-Based 4-Day Split: Feedback Welcome!'

Hey everyone,

I’ve been running a modified version of Cody Lefever’s 4 day GZCLP program, adjusting it to fit a three-day (Monday, Wednesday, Friday) training schedule while aiming to hit each muscle group twice a week. My goal is to maximise hypertrophy and full-body strength since I only have three sessions per week, each lasting up to 90 minutes max. I also try and prioritise progressive overload, and ocassionaly mix up the rep ranges.

How I Structured It:
  • Heavy compound lifts form the foundation to get the most efficiency out of my limited training time
  • Extra...
  • Like
 
Wahoo another leg day, every day's a leg day!

Missed out adductors and decline crunches, feel like my adductors and hip flexors are fried. Need a bit longer for recovery. Obviously going a bit too fast, and there I was thinking I was taking it slowly.

Leg Press (Machine)
150kg x 20 reps
200kg x 20 reps
250kg x 15 reps
250kg x 10 reps

Lying Leg Curl (Machine)
60kg x 15 reps
60kg x 14 reps
67kg x 9 reps

Leg Extension (Machine)
82kg x 15 reps
82kg x 15 reps
89kg x 1 reps

Chest Fly (Machine)
47kg x 15 reps
54kg x 15 reps
54kg x 10 reps


Finished with a chicken and mushroom pasta, curtesy of Muscle Chef.
 

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Well after 5 leg days in two weeks I decided to have an active rest day today and do a quick ride instead. Always room to work on my cardio.

Typical bananna breakfast shake and left over spag bol for lunch downed with another shake. Spent the last 30 mins bagging up protein, drugs and vitamins for a three day trip away. Look forward to getting back and celebrating with, you guessed it, leg day!

1749180660482.png
 
ChasetheCase said:
Well after 5 leg days in two weeks I decided to have an active rest day today and do a quick ride instead. Always room to work on my cardio.

Typical bananna breakfast shake and left over spag bol for lunch downed with another shake. Spent the last 30 mins bagging up protein, drugs and vitamins for a three day trip away. Look forward to getting back and celebrating with, you guessed it, leg day!

View attachment 3961
Click to expand...
been following along your blog and now your comp blog. you are doing so well! this is some awesome data form your cardio workout.

have a great safe trip away, short trips are great for us
 
@hubbles thanks mate, slowly getting there, but I thought I'd get their slowly naturally... thought it'd be quite a bit faster at test levels of a 19 year old. I know a 3 day workout isn't best and I have improvements to my diet, but that'll have to wait until the kids are a bit older and can fend for themselves more.
 
You know the drill, leg day #812.

Pre session protein shake. I’ve moved to Black Belt now, saved a fortune compared to Bulk Nutirents. So far so good, no fillers, mixes well and no digestion issues.

Was feeling strong today and after a session off thought I’d work my way up to 400 on the leg press to failure. Was feeling fine but after standing up after 300 I felt a small twinge in my adductor. Decided to call it a day, I do not want another injury. My own fault trying to not get too embarrassed by the tiny Asian girl who maxes out the adductor machine in full splits. Looks like I’m going to need another week before daring it again. Only use it to help with flexibility for kicking.

I made up for it on the leg extension machine. Did the last few sets as myo reps until my quads were on fire. I suppose this is why I don’t have the accelerated growth I want, as I don’t do this nearly enough training due to other sporting activities.

Stayed with the light chest presses to try and maintain my chest until my shoulder is better. 4 weeks in to my tear, apparently another 4 weeks to go for full recovery. Half way baby!

Leg Press (Machine)
150kg x 15 reps
200kg x 10 reps
250kg x 8 reps
300kg x 6 reps


Lying Leg Curl (Machine)
60kg x 15 reps
60kg x 15 reps
67kg x 8 reps

Leg Extension (Machine)
82kg x 15 reps
82kg x 15 reps
89kg x 12 reps
96kg x 9 reps
*82kg x 6 reps
*68kg x 5 reps
*54kg x 7 reps

Chest Fly (Machine)
47kg x 15 reps
54kg x 15 reps
54kg x 15 reps

Chest Press (Machine)
40kg x 15 reps
40kg x 15 reps
40kg x 15 reps

Decline Crunch (Weighted)
25kg x 20 reps
25kg x 20 reps
25kg x 15 reps

Now beef ravioli courtesy of Muscle Chef. Going to be a while before I can bulk make my foods again so this is the best I can do at the moment.

I’m trying to take some inspiration from @trespassing_minds and get some early morning sessions in at home. But mostly for cardio. I want to see if I max out my cardio it’ll have any affect on my HCT levels.
 
ChasetheCase said:
You know the drill, leg day #812.

Pre session protein shake. I’ve moved to Black Belt now, saved a fortune compared to Bulk Nutirents. So far so good, no fillers, mixes well and no digestion issues.

Was feeling strong today and after a session off thought I’d work my way up to 400 on the leg press to failure. Was feeling fine but after standing up after 300 I felt a small twinge in my adductor. Decided to call it a day, I do not want another injury. My own fault trying to not get too embarrassed by the tiny Asian girl who maxes out the adductor machine in full splits. Looks like I’m going to need another week before daring it again. Only use it to help with flexibility for kicking.

I made up for it on the leg extension machine. Did the last few sets as myo reps until my quads were on fire. I suppose this is why I don’t have the accelerated growth I want, as I don’t do this nearly enough training due to other sporting activities.

Stayed with the light chest presses to try and maintain my chest until my shoulder is better. 4 weeks in to my tear, apparently another 4 weeks to go for full recovery. Half way baby!

Leg Press (Machine)
150kg x 15 reps
200kg x 10 reps
250kg x 8 reps
300kg x 6 reps


Lying Leg Curl (Machine)
60kg x 15 reps
60kg x 15 reps
67kg x 8 reps

Leg Extension (Machine)
82kg x 15 reps
82kg x 15 reps
89kg x 12 reps
96kg x 9 reps
*82kg x 6 reps
*68kg x 5 reps
*54kg x 7 reps

Chest Fly (Machine)
47kg x 15 reps
54kg x 15 reps
54kg x 15 reps

Chest Press (Machine)
40kg x 15 reps
40kg x 15 reps
40kg x 15 reps

Decline Crunch (Weighted)
25kg x 20 reps
25kg x 20 reps
25kg x 15 reps

Now beef ravioli courtesy of Muscle Chef. Going to be a while before I can bulk make my foods again so this is the best I can do at the moment.

I’m trying to take some inspiration from @trespassing_minds and get some early morning sessions in at home. But mostly for cardio. I want to see if I max out my cardio it’ll have any affect on my HCT levels.
Click to expand...
Wow some great big boy weights there on your leg movements
great to see you getting into the early morning sessions! gives you rest of the day to enjoy and also recover!

tell more about this Black Belt protein?
 
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