Approved Log My Competition Log 2025 - ChasetheCase

[hubbles]

Hi yeah I've unfortunaty had a few issues, and now a holiday which has set me back loads. Only back this weekend. I'm still hovering around the same weight, but have lost a bit of strength. My overall goal is still the same, but way too out of reach now in the time. It's even pointles for me to jump on a cycle now. Need to get my base strength back to where it was for a few months before.

Makes total sense... no point jumping on if the base strength and consistency aren’t there yet. You’ll get way more out of it once you’ve rebuilt that foundation and momentum again. I'd say give yourself a good 8 to 12 weeks of clean eating, consistent training and progressive overload... then reassess.

 

[ChasetheCase]

Thanks @hubbles some very wise words and great feedback to hear for reassurance. Obviously everyone goes through these periods but makes it hard to be motivated when it feels like they are on top of each other.

Thinking of motivation I heard an interview with Usyk talking about how he often doesn’t have motivation, it’s not motivation which is needed to succeed, it’s dedication. Will find the clip and share.

 

[ChasetheCase]

I was wrong it was discipline.

 

[ChasetheCase]

Slowly increasing weights. Gave my shoulders a rest but will put them back in on Friday. Took up the slack from the full body with some extra leg work.

Squat (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 60 kg x 5 [Warm-up]
Set 3: 100 kg x 5
Set 4: 110 kg x 5
Set 5: 110 kg x 6
Set 6: 110 kg x 7

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 82 kg x 15
Set 3: 82 kg x 12

Lying Leg Curl (Machine)
Set 1: 60 kg x 12
Set 2: 67 kg x 11
Set 3: 67 kg x 7

Seated Row (Machine)
Set 1: 75 kg x 12
Set 2: 75 kg x 12
Set 3: 89 kg x 9

Bicep Curl (Barbell)
Set 1: 27.5 kg x 12
Set 2: 30 kg x 12
Set 3: 35 kg x 8

Shrug (Dumbbell)
Set 1: 40 kg x 12
Set 2: 50 kg x 12
Set 3: 60 kg x 15

Dead Hang
Set 1: 39s

Elliptical Trainer
14m

First time on the elliptical had some time so thought I’d throw in some non impact cardio.

No training tonight so followed by a naked burrito. Make me fart like crazy and always embarrassing when rolling around on the floor.

 

[ironguru]

I was wrong it was discipline.

He's so right, nice vid and thanks for sharing.

 

[ironguru]

No training tonight so followed by a naked burrito. Make me fart like crazy and always embarrassing when rolling around on the floor.

It'll do that good protein though!

 

[ChasetheCase]

It'll do that good protein though!

It's still happening today! Love mexican food but it ruins me.

 

[ChasetheCase]

Typical morning, shit, scale, shower, breaksfast. Same weight, obvisouly not growing, but luckily BF levels very similar. Same breakfast I've had for the last year, starting to make me reach on occasions now. Double banna shake, with cup of oats, nuts and yoghurt.

Took some inspiration from @tresspassingminds on the hack squat. I've never used one before and was harder than expected, kept the reps reasonably low and didn't go to max, thought i'd give it a few more sessions before trying to kill myself on it. Felt in the knees much more than squatting, perhaps I need to pla with my foot position a bit more.

Felt a great session, a bit of eye candy and Rythm is a dancer pumping out, made me feel 15 again.

Hack Squat
40kg x 8 reps
60kg x 6 reps
80kg x 8 reps
100kg x 8 reps
120kg x 6 reps
140kg x 6 reps

Leg Extension (Machine)
82kg x 15 reps
82kg x 15 reps
82kg x 14 reps

Lying Leg Curl (Machine)
67kg x 12 reps
74kg x 9 reps
74kg x 8 reps

Seated Row (Machine)
75kg x 12 reps
82kg x 12 reps
89kg x 10 reps

Bicep Curl (Barbell)
30kg x 15 reps
30kg x 15 reps
35kg x 10 reps

Shrug (Dumbbell)
50kg x 12 reps
60kg x 12 reps
70kg x 15 reps

Dead Hang (needs serious work, my 5yr daughter can do 90+ seconds)
56s

Elliptical Trainer
1.1km - 14s

Finished off with a carb and protein stacked chicken pasta.

 

[Steven]

Good effort bro, your Leg days are looking huge in tired just seeing the sets lol keep it up

 

[Fletch Elliot]

Hey @ChasetheCase

That's a killer workout. Love the hack squat, it's one of my favorite quad movements. Have found to help the knees you can reverse band the machine...helps you get out of the bottom and saves the knees. Check out JM in the link below.

Typical morning, shit, scale, shower, breaksfast. Same weight, obvisouly not growing, but luckily BF levels very similar. Same breakfast I've had for the last year, starting to make me reach on occasions now. Double banna shake, with cup of oats, nuts and yoghurt.

Took some inspiration from @tresspassingminds on the hack squat. I've never used one before and was harder than expected, kept the reps reasonably low and didn't go to max, thought i'd give it a few more sessions before trying to kill myself on it. Felt in the knees much more than squatting, perhaps I need to pla with my foot position a bit more.

Felt a great session, a bit of eye candy and Rythm is a dancer pumping out, made me feel 15 again.

Hack Squat
40kg x 8 reps
60kg x 6 reps
80kg x 8 reps
100kg x 8 reps
120kg x 6 reps
140kg x 6 reps

Leg Extension (Machine)
82kg x 15 reps
82kg x 15 reps
82kg x 14 reps

Lying Leg Curl (Machine)
67kg x 12 reps
74kg x 9 reps
74kg x 8 reps

Seated Row (Machine)
75kg x 12 reps
82kg x 12 reps
89kg x 10 reps

Bicep Curl (Barbell)
30kg x 15 reps
30kg x 15 reps
35kg x 10 reps

Shrug (Dumbbell)
50kg x 12 reps
60kg x 12 reps
70kg x 15 reps

Dead Hang (needs serious work, my 5yr daughter can do 90+ seconds)
56s

Elliptical Trainer
1.1km - 14s

Finished off with a carb and protein stacked chicken pasta.

 

[ChasetheCase]

@Steven Thank you, yeah legs are starting to feel harder working out these days. At 45 now I’m starting to wonder if I should mix up leg machines rather than just my typical back squats. Had a fair few injuries last few years I’ve had to try and train now. But it worries me taking them out as back squats really help with all the stabiliser and core muscles needed for my sports. Pros and cons I suppose.

 

[ChasetheCase]

Hey @ChasetheCase

That's a killer workout. Love the hack squat, it's one of my favorite quad movements. Have found to help the knees you can reverse band the machine...helps you get out of the bottom and saves the knees. Check out JM in the link below.

Thanks will take a look at that. I’m not quite sure where abouts in the movement the knees are struggling. Will have to have a few more sets on it to work it out. This machine seems quite steep compared to others I’ve seen so not sure if that makes any difference to how it loads the muscles.

 

[Steven]

@ChasetheCase

If it helps, the great Dorian Yates packed in the Squats after he got injured, believed he was better off on Hack Squats and leg press.

I used to always do Squats, haven't done it more than one session here and there for years.

I agree about wanting to engage those muscles though, perhaps would you consider just leas taxing weights on Squats to keep those muscles strong (perhaps warm-up 75% of working set on squats) and then move to the machines to do the real heavy pushing?

I sometimes do power cleans just as an accessory to get all the muscles under some load, I don't know if it's definitely gonna be enough but I feel like for me it has been.

 

[ChasetheCase]

Actually I take that back. It seems like the Cybex one I used is standard at 45 degrees. Just the last two gyms I trained at had the odd ones. They were 30 degrees.

 

[Dunstone]

@Steven Thank you, yeah legs are starting to feel harder working out these days. At 45 now I’m starting to wonder if I should mix up leg machines rather than just my typical back squats. Had a fair few injuries last few years I’ve had to try and train now. But it worries me taking them out as back squats really help with all the stabiliser and core muscles needed for my sports. Pros and cons I suppose.

Hi @ChasetheCase, after nearly 50 years, I've found that squats and deadlifts are no longer the best fit for me. Instead, I've been focusing on leg machines, which provide the right stimulus for maintaining and even gaining a little… also haven't had a injury since ditching them could be something in that.

 

[ChasetheCase]

@ChasetheCase

If it helps, the great Dorian Yates packed in the Squats after he got injured, believed he was better off on Hack Squats and leg press.

I used to always do Squats, haven't done it more than one session here and there for years.

I agree about wanting to engage those muscles though, perhaps would you consider just leas taxing weights on Squats to keep those muscles strong (perhaps warm-up 75% of working set on squats) and then move to the machines to do the real heavy pushing?

I sometimes do power cleans just as an accessory to get all the muscles under some load, I don't know if it's definitely gonna be enough but I feel like for me it has been.

I like that idea. Maybe I’ll continue with squats for now to get back to my 1RM and then reasses and have a play with machines after that and see what impact it has.

 

[ChasetheCase]

Hi @ChasetheCase, after nearly 50 years, I've found that squats and deadlifts are no longer the best fit for me. Instead, I've been focusing on leg machines, which provide the right stimulus for maintaining and even gaining a little… also haven't had a injury since ditching them could be something in that.

Thanks for the response. What do you to to train around deadlifts? Do you do anything else to help with the stabilisation and core muscles?

 

[Dunstone]

Thanks for the response. What do you to to train around deadlifts? Do you do anything else to help with the stabilisation and core muscles?

Dead Lifts are good compound movement, for me the primary objective of this movement is to enhance the development of the posterior chain. To effectively target this area, I incorporate exercises such as rack pulls from a knee-height position, good mornings, reverse hyperextensions, Romanian deadlifts (RDLs), and the frequently underestimated hip thrusts. These exercises collectively contribute to building strength and stability in the posterior chain.

 

[ChasetheCase]

No idea why I feel excited about receiving supplements, almost like Christmas.

5 whey, 3 cassein and 1 creatine.

Use REVIEW2025 for 10% off.

 

[ChasetheCase]

@Dunstone thanks for the detail, I think I might try going back to trap bar deadlifts for a bit and add in reverse hypers. I occasionally use the glute machine but often can’t due to a girl doing 15 sets. I used to do a lot of deficit Jefferson curls, I felt those were really effective for sport but not sure they’ll be any good for hypotrophy. But my posterior chain need is for sport.