Approved Log My Competition Log 2025 - ChasetheCase

[SpoonT]

Wow that puts it into perspective, I saw a video on youtube the other day saying cocaine was better for you than alcohol, haven't watch it but will take a look for it now.

Good to see that our gear is one of the far safer drugs.

Absolutely! Much rather do and get the effects from gear than be a bit silly or worse for a couple hours from booze.

 

[ChasetheCase]

Ok a bit more research read on my above comment, from a strictly health perspective, neither is safe but cocaine generally carries a higher immediate risk to life, while alcohol is more damaging in the long term due to widespread use and cumulative harm.

 

[hubbles]

Just got my Hevy monthly snapshot, good increase over the last quarter, just need to keep it this way now!
View attachment 5230

Nice work brother. It sucks when injuries get in the way but the persistence you show is top notch

 

[hubbles]

I always feel like I get strange looks when I do front lat raises on the cable machine, I make sure I keep a first instead of an open hand for good reason.

Nothing wrong with that bro. Front cable raises hit the delts hard and using a fist just keeps tension on the shoulder instead of shifting load through the forearm. People probably just aren’t used to seeing it done strict it’s a legit variation.

 

[Fletch Elliot]

Well no training today, damn cold got me, my legs are aching just walking around the house feeling sorry for myself.

Good news though, parents trivia night went well, managed the night only drinking water. First 20 minutes was explaining to everyone why I'm no longer drinking, reactions were from shock to awe. Much better than expected and didn't get people offering me drinks moving forwards, I'm really starting to feel alcohol is having the smoking moment, people are much more aware of how bad it is for you and all seem to know people who have recently given up drinking.

Went far easier than expected, especially as people started showing signs of drinking, just turned me off more.

Nice work bro! I've started to see more mid 40's crew go that way...it's the way to go!

 

[yazzens]

@yazzens ah bummer, what happened? Too bad to train around?

Well I'm trying, I'm certainly not doing a stellar job, have had a lot of injuries in the last three years, prior to that nothing apart from broken noses. I guess combat sports and being 45 don't go together. Last three years snapped ACL in Muay Thai, broken ribs in boxing, BJJ partial shoulder dislocation and last week in MMA slight displaced patella and still limping around.

For me I need to do it for the mental side, but it gets depressing just when you are smashing it and starting to make good progress it's back a few steps. Trying my best to train around the injuries and not get too caught up by it.

I was really planning to smash this quarter, but looks like it'll just have to wait til next year.

I blew my knee out really badly while rolling and was off mats nearly a year I think. Tried training around it but just kept making it worse. Finally bit the bullet and did proper rehab. Mentally it was ****en rough but little wins kept me sane. Got back to flow rolls and building strength again. It’s def not easy.

 

[ChasetheCase]

Nice work brother. It sucks when injuries get in the way but the persistence you show is top notch

Thanks for checking in @hubbles, really appeciate the support like this

 

[ChasetheCase]

I blew my knee out really badly while rolling and was off mats nearly a year I think. Tried training around it but just kept making it worse. Finally bit the bullet and did proper rehab. Mentally it was ****en rough but little wins kept me sane. Got back to flow rolls and building strength again. It’s def not easy.

Ligament injury? Glad it sounds like you've gone through the worst part and back to training.

I'm still hindered from a psychological perspecitive, it's two years in and I'm sure my knee is fine, but I'm not confident with any torquing on my knee, and tap out almost instantly if someone has a leg lock coming.

 

[ChasetheCase]

Sadly I'm still training around my shoulder, it's 90% there but the last 10% is lingering. I know this is going to take far longer than I like due to me still training. I'm off for 5 days this week, heading up to Darwin so will be good to give it some actual rest.

Today's training, still training around my knee injury, but I've been able to get on the leg extension and leg curl machine. I've concentrated on higher reps and lower weight and positively my knee doesn't feel any different. Onwards and upwards from here.

Really looking forward to getting under the bar and squatting again. This is my barometer before I get back on cycle. Get back to my previous weights/reps from three months back.

Leg Extension (Machine)
54kg x 20 reps
61kg x 20 reps
68kg x 18 reps
68kg x 15 reps

Lying Leg Curl (Machine)
60kg x 15 reps
60kg x 12 reps
60kg x 12 reps

Seated Shoulder Press (Machine)
25kg x 12 reps
25kg x 12 reps
25kg x 12 reps
25kg x 12 reps

Butterfly (Pec Deck)
54kg x 12 reps
61kg x 12 reps
68kg x 12 reps

Hip Adduction (Machine)
28kg x 12 reps
35kg x 12 reps
42kg x 12 reps

Hip Abduction (Machine)
42kg x 12 reps
49kg x 15 reps
56kg x 15 reps
63kg x 15 reps

Triceps Pushdown
25kg x 12 reps
28.75kg x 12 reps
32.5kg x 9 reps

Bicep Curl (Barbell)
35kg x 12 reps
35kg x 12 reps
35kg x 10 reps

 

[Dunstone]

I hope this break this week provides you with the rest and recovery you truly need to heal from or get on top of your injuries. Just keep in mind the importance of steps and nourishing your body with good food in the meantime..

Take care of yourself!

 

[ChasetheCase]

I hope this break this week provides you with the rest and recovery you truly need to heal from or get on top of your injuries. Just keep in mind the importance of steps and nourishing your body with good food in the meantime..

Take care of yourself!

Thank you @Dunstone wise words indeed. I'll make sure I wear my garmin and keep track of my steps, hoping this part will be easy. Eating out is the part I'll need to work on. To my wife's annoyance I'll be taking my protein and vitamins with me, so half way there.

 

[hubbles]

Track how your knee responds on the machines before jumping back under the bar brother. Once you hit your previous squat numbers without pain... that’s your green light to go back to full intensity.

 

[ChasetheCase]

Thanks @hubbles, really appreciate your help and support

 

[yazzens]

Ligament injury? Glad it sounds like you've gone through the worst part and back to training.

I'm still hindered from a psychological perspecitive, it's two years in and I'm sure my knee is fine, but I'm not confident with any torquing on my knee, and tap out almost instantly if someone has a leg lock coming.

Yeah mate mine was an ACL tear so definitely ligament. And I’m the same. Even now any kind of twist or leg entanglement makes me tense up. Took me a long time to trust my knee again. What helped was easing back in with controlled drilling and only rolling with training partners I trusted.

 

[ChasetheCase]

Yeah mate mine was an ACL tear so definitely ligament. And I’m the same. Even now any kind of twist or leg entanglement makes me tense up. Took me a long time to trust my knee again. What helped was easing back in with controlled drilling and only rolling with training partners I trusted.

Yeah when I get the option I always try and pick the people better than me as I know they're far less likely to spaz out and go 100% on me. Had a few scary incidents with lower grades with this. Hard though as often we'll have a few people rolling to allow for more space and then we line up against the wall and just take the next person who wins on the floor. I need to start putting together a sepearate workout plan together for off days to work on my mobility, I feel this will significantly reduce my injury risk.

Do you do anything to work on mobility?

 

[ChasetheCase]

Hey all, after about an hours sleep yesterday after arriving back from Darwin, I just didn't have the energy to train, so decided to do some research instead. I've always wondered what my genetric max would be and if there was research around it.

I ended up finding the Casey Butt model. It estimates the maximum amount of muscle a natural lifter can carry. It’s based on a few hundred pre-steroid era bodybuilders and uses height, wrist size, and ankle size to predict how much lean mass you can realistically hold at ~8–10% body fat.

If you want to check your own numbers, here’s a calculator I found: Casey Butt Calculator

The formula (simplified) is:

where H = height in cm, A = ankle circumference in cm, W = wrist circumference in cm.


My stats

• Age: 45
• Height: 174 cm
• Wrist: 19 cm
• Ankle: 23 cm
• Current weight: 85 kg
• Body fat: ~13%

That puts my lean body mass at around 74 kg, with an FFMI of ~24.4.

FFMI = Fat-Free Mass Index. It’s basically like BMI but only counts lean mass (muscle, bones, organs), ignoring fat.

Research on elite natural lifters shows FFMI rarely exceeds 25. Essentially, 25 is like a “genetic ceiling” for natural muscle mass.

What the model says for me

• Max lean bodyweight @ 8–10% BF: 78–81 kg
• Arms: ~41–42 cm
• Thighs: ~61–62 cm
• Chest: ~108–110 cm
• Calves: ~39–40 cm

If I cut down to 10% right now, I’d probably sit around 78–80 kg. So the prediction lines up really well with where I actually am.


My goal

• 90 kg @ 10% BF
• That means 81 kg lean mass → about +7 kg lean tissue above where I am now.
• That would give me an FFMI of ~26.7, which is well past the typical natural ceiling of ~25.

The reality check
The Casey Butt model basically confirms what I already suspected: I’m pretty much at my natural limit. To push beyond it and actually hit 90 @ 10%, I’d need to run steroids and running a TRT dose of test would likely only allow a slight increase over my genetic max. It actually makes me feel better to have chose to to use gear, because my goal is very likely impossible for my genetics otherwise.

Looking forward to getting over these niggling injuries and getting my next order in from @ozsteroids

If anyone’s used the calculator or done a similar comparison, I’d love to hear your numbers and how far off the model you think you are.

 

[Dunstone]

The is a lot of BF% numbers being thrown around. With many ways of calculating.

Visuals I feel is the best from someone who actually Coach's people… the best I've ever been is 12%….

 

[Skays]

Hey all, after about an hours sleep yesterday after arriving back from Darwin, I just didn't have the energy to train, so decided to do some research instead. I've always wondered what my genetric max would be and if there was research around it.

I ended up finding the Casey Butt model. It estimates the maximum amount of muscle a natural lifter can carry. It’s based on a few hundred pre-steroid era bodybuilders and uses height, wrist size, and ankle size to predict how much lean mass you can realistically hold at ~8–10% body fat.

If you want to check your own numbers, here’s a calculator I found: Casey Butt Calculator

The formula (simplified) is:

View attachment 5447

where H = height in cm, A = ankle circumference in cm, W = wrist circumference in cm.


My stats

• Age: 45
• Height: 174 cm
• Wrist: 19 cm
• Ankle: 23 cm
• Current weight: 85 kg
• Body fat: ~13%

That puts my lean body mass at around 74 kg, with an FFMI of ~24.4.

FFMI = Fat-Free Mass Index. It’s basically like BMI but only counts lean mass (muscle, bones, organs), ignoring fat.

Research on elite natural lifters shows FFMI rarely exceeds 25. Essentially, 25 is like a “genetic ceiling” for natural muscle mass.

What the model says for me

• Max lean bodyweight @ 8–10% BF: 78–81 kg
• Arms: ~41–42 cm
• Thighs: ~61–62 cm
• Chest: ~108–110 cm
• Calves: ~39–40 cm

If I cut down to 10% right now, I’d probably sit around 78–80 kg. So the prediction lines up really well with where I actually am.


My goal

• 90 kg @ 10% BF
• That means 81 kg lean mass → about +7 kg lean tissue above where I am now.
• That would give me an FFMI of ~26.7, which is well past the typical natural ceiling of ~25.

The reality check
The Casey Butt model basically confirms what I already suspected: I’m pretty much at my natural limit. To push beyond it and actually hit 90 @ 10%, I’d need to run steroids and running a TRT dose of test would likely only allow a slight increase over my genetic max. It actually makes me feel better to have chose to to use gear, because my goal is very likely impossible for my genetics otherwise.

Looking forward to getting over these niggling injuries and getting my next order in from @ozsteroids

If anyone’s used the calculator or done a similar comparison, I’d love to hear your numbers and how far off the model you think you are.

I'll let you know how I go

 

[ChasetheCase]

I'll let you know how I go

Looking forward to it, seems very accurate for me.

 

[ChasetheCase]

4:45 start for mma training this morning. Protein shake, and 90 minute session. Knee seemed stable, most of the session was wall work so no real impact on my knee.

4 eggs scrambled on toast followed by half of my standard daily banana shake. I’ll save the rest for later.

Not quite up to most of your cooking standards!