Approved Log My Competition Log 2025 - ChasetheCase

[darkHORSE]

Good to hear @ChasetheCase just make sure you take it easy. We don't want any injuries

 

[Skays]

Are you tracking your calories?

 

[ChasetheCase]

Are you tracking your calories?

No where near the levels I should be, I tracked a full week a few months ago, and I track a few days here and there, it's certainly a big opportunity for me to do better.

 

[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.

Love you and leave you, off to have chicken and rice for lunch.

 

[Steven]

Keep up the good work mate. Hard to hold back with injuries, I have felt your pain before.

 

[ChasetheCase]

Keep up the good work mate. Hard to hold back with injuries, I have felt your pain before.

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.

 

[Steven]

Hopefully by the end of the challenge you'll have to change your name to Chase Platz because of all the attention the legs are getting too.

 

[Yokoblade]

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

 

[ChasetheCase]

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

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.

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

Feb 26, 2025

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...

• ChasetheCase
• Replies: 9
• Forum: Muscle Talk & Training

• 

 

[ChasetheCase]

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.

 

[ChasetheCase]

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!

 

[Steven]

I'm lucky to do two leg days in two weeks good job lol

 

[trespassing_minds]

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

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]

Brother, you're doing a fantastic job. Logs are top-notch, results will come.

 

[ChasetheCase]

@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.