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Old 01-11-2010, 07:34 PM   #1
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Default Kman's Quest for STRENGTH AND MANLINESS, using CHAOS & PAIN

Kman's Quest for STRENGTH AND MANLINESS (and the muscle that comes along with it ), using CHAOS & PAIN

I will be following CHAOS AND PAIN based off of his 1st post on it: http://chaosandpain.blogspot.com/200...in-basics.html I will try to follow this as close as possible, however there will be some days where i make minor changes.
-i may add in DE shit for fun or other dumb shit that will hurt my gains becuase im an annoying little fag (no homo)

-On Heavy Days I will typically have one squat (although sometimes just heavy daedlifts), one Pull, and one push.
- i will typically do either 10x3, 10-15x2, or 15-30 singles (as C&P advices), although some times will do higher reps x5 since im a beginner.

-On Light Days i typically do one of these.
-Super Set arms day.
-light oly lifts
-The Bear (outlined in above link)
-bw chins and dips to the extreme
-ab work/calves/neck/other bullshit
-other possible to be named shit
-Off Days will be taken when needed (i'm assuming ill typically workout 5ish times a week

EXERCISES i'll use the bolded ones will be most often used.

SQUATS
-Squats (bb back squats)
-Front Squats
-Squats with bands
-Speed Squats
-partial squats/partial fronts
-other shit

PULL
-Deadlift
-BB Row
-Hang Cleans
-BB Shrugs (cant say for sure, but i want to start back up with these)
-Chins
-Rack Pulls
-Row variations
-Speed Pulls
-Sumo Pulls(will often include with conventional deadlift)

PUSH
-Bench
-Strict Press
-Push Press (may start instead of Strict
-Incline Bench (even though C&P is against them if i read correctly)
-partial bench
-CG bench

Other accesory bull shit
-BB curl
-other curl variations
-dips (not useless)
-chins (not useless)
-skull crushers
-calf raises
-pec dec
-farmers walk (not useless)
-strongman stull (not useless)
-other useless shit
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Last edited by kman025; 01-11-2010 at 09:35 PM.
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Old 01-11-2010, 07:42 PM   #2
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In! Hit it Kmonster. When are you starting?
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Old 01-11-2010, 07:45 PM   #3
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1/12/10 7:30
HEAVY WORKOUT- I'm moving this post up to demonstrate a heavy style. i couldnt squat today but will add it tomorrow to make a good demonstraition of my plans.

WORKOUT-heavy
SQUATS- will be added tomorrow (worked out at home today)
Push Press- 45xwu, 65x3, 95x3, 105x3,115x3, 115x3, 125x3 PR (i guess), 115x5

Row- 95x5, 135x3, 135x4, 145x4, 155x3, something i forget at 165, 165x3

NOTES
-I COULLDN'T GET A RIDE TO THE GYM
-push press sucked. my cleans sucked and i could barely clean this weight so it wasnt a good way to start the lift. i i had been doing strict press, but want to mix it up. i could definately do more weight, if not having to clean it before
- this tells me to work on my cleans (which im excited to do, but still hate doing them prior to press)
-Rows were awful. i had been doing an underhand grip but switched it. i just felt like my back angle and shit was horrible. i need to watch some vids on these.
-although both rows and press sucked, it still was a good workout. i like C&P for sure. I need to get to the gym though (although homes fine for light days)

Body note-
I've been dieting-ish for a week and have already noticed progress. When flexing i can see two abs now on the left side (barely)(i always see left abs 1st for some reason). im pumped to get lean again (and then of course put on much more size).
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Last edited by kman025; 01-12-2010 at 08:37 PM.
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Old 01-11-2010, 07:44 PM   #4
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Default WEEK 1- workout 1 LIGHT DAY(arm day)

WORKOUT- LIGHT DAY (arms)
BW chins-1x8, 1x7, 1x6 (30 seconds rest between)

CG Bench-95x10, 105x10, 115x10
125x10, 125x10, 125x10

~SUPER SET WITH~

BB Curls-65x8, 75x7, 75x9, 75x9


NOTES
-I realize the "endurance" of my muscles is terrible. My arms were very work out, even with these light ass weights.
-NOT even sure if this is C&P style. I based this workout off some guys "C&P" log, so hopefully its similar.
-First PUMP i've got in a long time
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Last edited by kman025; 01-19-2010 at 06:58 PM.
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Old 01-11-2010, 07:47 PM   #5
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Quote:
Originally Posted by kman025 View Post
WORKOUT
BW chins-3x8, 3x7, 3x6 (30 seconds rest between)

CG Bench-95x10, 105x10, 115x10
125x10, 125x10, 125x10

~SUPER SET WITH~

BB Curls-65x8, 75x7, 75x9, 75x9


NOTES
-I realize the "endurance" of my muscles is terrible. My arms were very work out, even with these light ass weights.
-NOT even sure if this is C&P style. I based this workout off some guys "C&P" log, so hopefully its similar.
-First PUMP i've got in a long time
I worked with limited rest most of 2009. It takes 3+ weeks to get used to it, but when you do, your strength and workouts really start to roll along.
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Old 01-19-2010, 07:47 PM   #6
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Default Week 2- workout 2- light- holy sore

WORKOUT light arms and my own pussy version of the bear
Chins- 8, 8, 6 PR
Pussy Version of Bear-(see details in notes) 45x5x3
BB CURLS-65x10, 75x8, 75, 10, 75x9, NEW BEST (since last week)
~SUPER SET WITH~
CGBP-95x10, 105x10, 115x10, 130x10, 130x10, 130x8 NEW BEST (since last week)
HOLY SHIT AM I SORE


NOTES
-Pussy Bear- Snatch, Overhead Squat, Front Squat, Press (should be the CUB )
- Improvement on chins
-Curls- amazing for as sore as my bis are (deadlifts or something killed them yesterday (also greatly affected my chins and CGBP
-CGBP- sore as shit, hopefully it wont fuck up my push presses tomorrow
-lately ive been pissed and its helping my workout
WHERES MY HYPER TROPHY?



last weeks workout below
Quote:
Originally Posted by kman025 View Post
WORKOUT- LIGHT DAY (arms)
BW chins-1x8, 1x7, 1x6 (30 seconds rest between)

CG Bench-95x10, 105x10, 115x10
125x10, 125x10, 125x10

~SUPER SET WITH~

BB Curls-65x8, 75x7, 75x9, 75x9


NOTES
-I realize the "endurance" of my muscles is terrible. My arms were very work out, even with these light ass weights.
-NOT even sure if this is C&P style. I based this workout off some guys "C&P" log, so hopefully its similar.
-First PUMP i've got in a long time
User owns 1x Pumping Iron (25th Anniversary Special Edition)
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Old 01-11-2010, 08:05 PM   #7
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Looks good kman, I am not sure if this is C&P style either, I thought each workout had a squat exercise too, but now I am not sure after he released his new workout template. I guess the basis of chaos and pain is really to do whatever as long as it is heavy.

Great work, keep it up, I begin mine tomorrow, I ran into some terrible sickness this weekend which is delaying my workout by a day.
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Old 01-11-2010, 08:24 PM   #8
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Quote:
Originally Posted by BendtheBar View Post
I worked with limited rest most of 2009. It takes 3+ weeks to get used to it, but when you do, your strength and workouts really start to roll along.
that makes sense. i used to do (when i was fat and barely had ever worked out) P90X P90X® Extreme Home Fitness. the one thing i had was muscular endurance, but now after taking 3-5 minutes between sets thats gone . cant wait to get it back!

Quote:
Originally Posted by jwood View Post
Looks good kman, I am not sure if this is C&P style either, I thought each workout had a squat exercise too, but now I am not sure after he released his new workout template. I guess the basis of chaos and pain is really to do whatever as long as it is heavy.

Great work, keep it up, I begin mine tomorrow, I ran into some terrible sickness this weekend which is delaying my workout by a day.
well i like what he said in the original post. I think i'll sometimes get rid of a squat for a deadlift or heavy pull movement.

ALSO- tomorrow i'll probably take out squats, becuase my lower back has really been overworked latley. if i do squat tomorrow i'll then take of squating/deadlifting until saturday.

JWOOD, lets hit this shit hard man. i'll definately be following your log (i would even if werent doing this), give it hell and ill do the same. since this style is very unique it will be nice to "know" someone else doing it, especially someone much stronger than me doing it. Let SMASH FUCKING WEIGHTS!
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Old 01-11-2010, 08:31 PM   #9
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Alright sweet I'll follow along as I intend to do this once summer is over. Heavy weights ftw!
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Old 01-11-2010, 08:33 PM   #10
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Quote:
Originally Posted by Shaolinkiwi View Post
Alright sweet I'll follow along as I intend to do this once summer is over. Heavy weights ftw!
hell yeah. HEAVY WEIGHTS! and a JACKED, RIPPED BODY

thats the goal. MY GOAL WITH THIS IS TO BE A TOTAL BAD ASS MOTHER F**KER (sorry to cuss a bunch MAB, im just pumped)!
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