Brutality and Chaos - Jamie Lewis style!

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  1. Bench 3x3x50, 5x5x67,5
    Incline 5x20x35 PR
    Seated Press 5x20x25 PR
    Lying Tri Extesnsions 5x20x22

    Lots of light weight PR's on pretty much every workout the now and for a while more cos i never did such high reps xD


  2. Paused Squat
    4x3x50
    10x3x65 PR i guess cos i have never done any PSQ above 50kg until last week.

    Think i might have accidentally miscounted the sets and thus ended up doing 2-3 extra sets actually.

    RDL 15x55
    Standing Machine Calf Raises 5x20x30
    Yates Rows 5x20x45 PR i guess cos i have never done any Rowing underhand until monday a week ago.
    EZ bar Curls 5x20x17 easy
    Face Pulls 5x20x12,5
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  3. The primary lifts worksets took 10min. The assist worksets took like 20min each exercise or upwards of that. Wut.

    Bench 4x3x50, 5x5x70
    Incline 20x37,5 PR +2,5kg, 4x14-19x37,5
    Seated Press 2x20x27,5 PR +2,5kg, 17x27,5, 2x20x27,5
    Lying Tri Extensions 5x20x24,5

    Half way through my workout some skinny bitch that think it cool to take drugs and stole from my home a year and a half ago walked into the gym. **** that bitch, i was of course pissed off!

  4. Being done with the last workout in week 2 of George Leemans program i made a video cos i need some form critique, primarily on the DL stance Box Squats.

    Over 6months ago i had gotten fat at 95,8kg and looked pretty grotesque so i cut down 10kg. The 10th kg went off the day before the meet of which i did a massive cal/carbup (3540cals + whatever was in the ketchup i put on the 1000g of beefs) in a single meal for example... Today i weighed 94,1kg and doesn't look fat at all on the video. Guess i gained a lot more muscle than i thought now that i think about it :-D

    Almost every muscle in my body has grown since then, primarily long head triceps, erectors, chest, shoulders, trapz and thighs.

    SPOILER:

    In the 3rd set of DL's, i fart twice

    In the end of the video i fall down on my face

    enjoy:
    http://www.youtube.com/watch?v=bCzyS...=youtube_gdata

  5. I still can't see how doing a routine that some other guy spoonfeeds you that seems to consist of only lifting below 70% of maxes has anything to do with CnP.

    It actually sounds like a "don't do this" example.

    But have fun. Also, how long have you been lifting?
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  6. Quote Originally Posted by ThaGerGuy3000 View Post
    I still can't see how doing a routine that some other guy spoonfeeds you that seems to consist of only lifting below 70% of maxes has anything to do with CnP.

    It actually sounds like a "don't do this" example.

    But have fun. Also, how long have you been lifting?
    Look a bit closer. I changed to this program after making this log and then changed the title, but the change of title doesn't show until u click into the topic.

    And quit your ****ing attitude.

  7. Quote Originally Posted by StrengthRebel View Post

    Look a bit closer. I changed to this program after making this log and then changed the title, but the change of title doesn't show until u click into the topic.

    And quit your ****ing attitude.
    Hahaha don't be mad son.

    Still wondering how long you have been lifting though since I am pretty new to barbells and wondering how I would compare.

  8. Bench 3x3x50, 3x60, 5x5x72,5
    Incline 5x16-20x40 PR +2,5kg
    Military Press 5x12-18x30 PR
    Lying Tri Extensions 5x20x27

  9. Paused Squat
    3x3x50
    3x60
    10x3x67,5 PR +2,5kg

    Then i only had 45min left so i had to cut down the volume. I didnt mind at all though cos i did yesterdays and todays workout with 1 day less rest and i could really feel that today.

    RDL 10x50, 15x60
    Machine Calf Raises 3x20x32,5
    Yates Rows 3x20x50 PR +2,5kg
    EZ bar Curls 3x20x19,5
    Band Pullaparts 2x ****load

  10. I've been thinking and i might not log workouts anymore. Or i will just write the more important stuff i do in the gym.

    I will probably keep updating this log with videos and programs and stuff though. Basically whatever come to mind.


    I actually created a full body routine that i think is pretty CnP except its not as hardcore on all days and has more rest days. But the primary lifts are done up to 4 times a week. Long term there should probably be a lot of assist work moved from the routine and maybe it should even be modified as a 3DAW heavy/light/medium routine every monday, wdednesday, friday when closing into a competition or max out day.

    I'm tempted to run this routine right after my next meet mid march, cos i figure it will be a great base builder as well cos it takes a while to peak. Here goes:

    FBW 3-4DAW

    1: heavy
    Squat 5x3x80% / 5x2x85% / 5x1x90%
    Bench same as Squat
    DL 3x1x80% / 2x1x85% / 1x1x90%

    Press 1x3-15
    Lying tri Extensions 5x5-20
    Abs, hams, rear delts, calves and Laterals (optional)

    repeat with +2,5-5kg per lift each time.

    2: light
    Squat 3x3x50%
    Bench 3x3x50%
    DL (optional) 3-5x1x50%

    Calves 5x10-20
    Chins 5xFailurexBW
    EZ bar Curls 5x5-20
    Rear delts and Laterals (optional)

    Assist exercises is with increased 2,5-5kg every workout.

    3: medium
    Paused Squat 8x3x50% / 55% / 60%
    Bench 5x5x55% / 60% / 65% or Incline 5x5-20 with same progression
    Deficit DL 3x3x50% / 55% / 60%

    Press or Incline 3x5-20
    Lying Tri Extensions 5x20 add weight every time I get 20reps on all sets
    Abs, hams, rear delts, calves and Laterals (optional)

    Repeat with +2,5-5kg per lift each time.

    4: light
    Squat 3x3x50%
    Bench 3x3x50%
    DL (optional) 3-5x1x50%

    Calves 5x20 +2,5kg every time I get 20reps on all sets
    Yates Rows 3x5-20 +2,5kg every time trying to maintain reps
    Incline DB Curls 5x20 +2,5kg every time I get 20reps on all sets
    Rear delts and Laterals (optional)

    There are a lot more optional assist work to choose from, but the examples in this program are the most specific.

  11. Quote Originally Posted by StrengthRebel View Post
    Look a bit closer. I changed to this program after making this log and then changed the title, but the change of title doesn't show until u click into the topic.

    And quit your ****ing attitude.
    Quote Originally Posted by ThaGerGuy3000 View Post
    Hahaha don't be mad son.

    Still wondering how long you have been lifting though since I am pretty new to barbells and wondering how I would compare.

    F.uck yeah, fight muthafuc.kaz. Fight. Flame war up.
    Let the flames engulf you, p#ssies.

    Chiming in with a training blog:
    Bodyweight - 75kg
    Deadlift: Worked up to 210kg, then 215kg, both beltless hook grip.
    Deloaded to 190kg 4x4.

    Beltless Olympic Squats: 150kg, 4x3.
    Strict Press: 65kg 8x3.

    F#cked around with some chin ups and abs at the end, whatever.

  12. Quote Originally Posted by ThaGerGuy3000 View Post
    I still can't see how doing a routine that some other guy spoonfeeds you that seems to consist of only lifting below 70% of maxes has anything to do with CnP.

    It actually sounds like a "don't do this" example.

    But have fun. Also, how long have you been lifting?
    Maybe I have the collective IQ of the Polish Special Olympic team but I thought that C & P was just about doing whatever works for you by the dump truck load.
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