Chump's Log

[Chump]

BW: 212.1 lb
Muscle Mass: 96.8
BF%: 20.5

Morning Workout
Thursday, August 14, 2025 at 6:44 AM

Running
Set 1: 2.59 mi., 44:00
5,411 steps
89 Ave HR
928 kcal

Old man on the road, just trying to keep moving ........ noticed a few cars slow down to check on me!

21,115 steps on the day

 

[Chump]

Morning Workout
Wednesday, August 20, 2025 at 7:47 AM

BW: 215.8 lb
Muscle Mass: 99
BF%: 20

Warm-Up
Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb × 5 reps
Toe Touches
Set 1: 30 reps
Set 2: 30 reps
Plank
Set 1: 0:45
Set 2: 0:45
Superman
Set 1: 20 reps
Set 2: 20 reps
W Raises
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Power Clean
Set 1: 95 lb × 5 reps
Set 2: 95 lb × 5 reps
Set 3: 115 lb × 3 reps
Set 4: 135 lb × 3 reps
Set 5: 135 lb × 3 reps

EZ Curls
Set 1: 45 lb × 20 reps
Set 2: 55 lb × 20 reps
Set 3: 55 lb × 20 reps
Set 4: 65 lb × 15 reps
Set 5: 65 lb × 15 reps

Felt good to be back in the weightroom .... I feel so much better when I'm done! My schedule is starting to settle down, so I should be more regular

 

[Chump]

Morning Workout
Thursday, August 21, 2025 at 8:11 AM

BW: 215.4 lb
Muscle Mass: 99
BF%: 19.9

Cardio Day
Trail Run

Set 1: 2.45 mi., 44:35
5,649 steps
111 Ave HR
453 kcal

 

[Chump]

Game Day Lift!

The JV's started out the season with a solid win last nite! I ended up with 24,060 steps on the day for Thursday. Stiffer test for the Varsity tonite, lets hope we can carry some of that winning momentum. Had to get a game day lift in to keep the head straight!

Morning Workout
Friday, August 22, 2025 at 8:54 AM

BW: 215.2 lb
Muscle Mass: 97.7
BF%: 20.5

Warm-Up
Front Squat (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb × 5 reps
Suitcase Crunch
Set 1: 20 reps
Set 2: 20 reps
Plank Reach
Set 1: 10 reps
Set 2: 10 reps
Scorpian
Set 1: 10 reps
Set 2: 10 reps
Y Raises
Bands
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps

Deadlift (Barbell)
Set 1: 135 lb × 5 reps
Set 2: 185 lb × 5 reps
Set 3: 225 lb × 5 reps
Set 4: 245 lb × 5 reps
Set 5: 245 lb × 5 reps
Set 6: 245 lb × 5 reps

Incline Bench Press (Barbell)
Set 1: 45 lb × 12 reps
Set 2: 95 lb × 8 reps
Set 3: 115 lb × 8 reps
Set 4: 115 lb × 8 reps
Set 5: 115 lb × 8 reps

Bent Over Row (Barbell)
Set 1: 45 lb × 12 reps
Set 2: 95 lb × 10 reps
Set 3: 95 lb × 10 reps
Set 4: 95 lb × 10 reps
Set 5: 95 lb × 10 reps

 

[Yano]

If you have any questions just shoot em to me mate , we can tailor this how ever and to what ever you need. The accessories listed are what I need and I am using , its an easy swap out.

The 4th day is for supplemental work on one of the big 3 or can be used for an OHP day , or in your case eliminated all together , we shift a few things to other days and it's a 3 day work week

THE RAGE FACTORY : IRON ABYSS MASS GAIN 4-DAY SPLIT

DAY 1 — DEADLIFT DAY (HEAVY + MASS ACCESSORIES)
Main Lift:

Competition Deadlift

10-5-3-2-1-1 <-- 45% - 50% - 60% - 70% - 75% - 85% respectively

80%x6, 70%x8, 65%xAMRAP

OR -

70% 3x12

Power Accessory:

Deficit Deadlifts (2”) – 4x6
Targets explosiveness off the floor

Hypertrophy Block:

Barbell Rows – 4x10

Dumbbell RDLs – 4x12

Shrugs – 4x15

Hanging Leg Raises – 3x20

DAY 2 — BENCH DAY (HEAVY)

Main Lift:

Competition Bench Press

10-5-3-2-1-1 <-- 45% - 50% - 60% - 70% - 75% - 85% respectively

80%x6, 70%x8, 65%xAMRAP

OR -

70% 3x12

Power Accessory:

Spoto Press – 4x6
Strengthens pause and bottom-end control

Hypertrophy Block:

JM Press – 4x10
Triceps meat builder + elbow-friendly

Barbell Rows (Wide Grip) – 4x12

Lateral Raises – 3x20

Cable Curls – 4x15

Abs - Cable Crunches

DAY 3 — SQUAT DAY (HEAVY + MASS ACCESSORIES)

Main Lift:

Competition Squat (Low Bar/SSB)

10-5-3-2-1-1 <-- 45% - 50% - 60% - 70% - 75% - 85% respectively

80%x6, 70%x8, 65%xAMRAP

OR -

70% 3x12

Power Accessory:

Stiletto Squats (Elevated Heel, Quad Focus) – 4x10
Tons of TUT + quad overload

Hypertrophy Block:

Zercher Squats – 4x8

Good Mornings (Moderate Load) – 4x10

Standing Calf Raises – 4x15

Paloff Press 3x25

DAY 4 — BENCH DAY (LIGHTER + VOLUME)

Main Lift:

Speed Bench (CAT-style) – 6x3 @ 65% with bands/chains (or fast straight weight)
Focus: maximal bar velocity

Secondary Lift:

Close Grip Incline Bench – 4x8
Upper chest + triceps focus

Hypertrophy Block:

Dumbbell Flys or Cable Crossovers – 3x15

JM Press – 4x12

Pull-Ups (Weighted or Band-assisted) – 4x10

EZ Bar Curls – 4x12

Front Raises + Side Raises Superset – 3x20

Weighted Sit-Ups or Hanging Leg Raises – 3x15-20

 

[Chump]

Morning Workout
Monday, August 25, 2025 at 11:47 AM

BW: 218.3 lb
Muscle Mass: 102.1
BF%: 18.6

Lunge (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Sky Crunch
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps
Leg Raises
Set 1: 20 reps
Set 2: 20 reps
Reverse Hyper
Set 1: 0 lb × 15 reps
Set 2: 0 lb × 15 reps
Ski Pulls
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps

Overhead Press (Barbell)
Set 1: 45 lb × 20 reps
Set 2: 65 lb × 12 reps
Set 3: 75 lb × 12 reps
Set 4: 85 lb × 12 reps

Y Raises
Bands - 10lb
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps
Set 3: 10 lb × 15 reps

Ok, against my PT's directions, I got an itch to do some OHP. Felt good to get some reps, no real pain, definite weakness .... but some times you gotta saw wtf

Seeing Yano's Rage Factory Program gets me fired up to get back to some legit training

 

[Chump]

BW: 217.2 lb
Muscle Mass: 101.2
BF%: 18.9

Morning Workout
Wednesday, August 27, 2025 at 11:25 AM

Squat - SSB
Set 1: 58 lb × 10 reps
Set 2: 58 lb × 10 reps
Crunch
Set 1: 40 reps
Set 2: 40 reps
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Bird Dog
Set 1: 20 reps
Set 2: 20 reps
Plate Circles
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Squat - SSB
Set 1: 148 lb × 8 reps
Set 2: 168 lb × 8 reps
Set 3: 198 lb × 8 reps
Set 4: 198 lb × 8 reps

Romanian Deadlift (Barbell)
Set 1: 95 lb × 8 reps
Set 2: 135 lb × 8 reps
Set 3: 155 lb × 8 reps
Set 4: 155 lb × 8 reps

Nothing major, but working on my daily routine and getting workouts in.

Always moving - 18,434 steps on the day

 

[Chump]

BW: 216.3lb
Muscle Mass: 100.3
BF%: 19.2

Morning Workout
Friday, August 29, 2025 at 11:15 AM

Warm-up
Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb × 5 reps
Toe Touches
Set 1: 30 reps
Set 2: 30 reps
Plank
Set 1: 0:45
Set 2: 0:45
Superman
Set 1: 20 reps
Set 2: 20 reps
W Raises
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Power Clean
Set 1: 95 lb × 5 reps
Set 2: 115 lb × 3 reps
Set 3: 135 lb × 3 reps
Set 4: 155 lb × 3 reps
Set 5: 135 lb × 6 reps

Bench Press (Barbell)
W: 45 lb × 20 reps
Set 1: 135 lb × 8 reps
Set 2: 135 lb × 8 reps
Set 3: 135 lb × 8 reps
Set 4: 135 lb × 8 reps

Reverse Grip Rows
Set 1: 95 lb × 10 reps
Set 2: 95 lb × 10 reps
Set 3: 95 lb × 10 reps
Set 4: 95 lb × 10 reps

**First time benching in about 3 months, kept pretty light

 

[Chump]

Morning Workout
Tuesday, September 2, 2025 at 12:06 PM

BW: 216.7lb
Muscle Mass: 101.6
BF%: 18.2

Cardio - Trail Running
111 Ave HR
488 kcal
Set 1: 3.25 mi., 46:00

 

[BrotherIron]

Make sure you are eating plenty with everything you have going on.

 

[Chump]

Make sure you are eating plenty with everything you have going on.

Yes! Step count was 23;124 for the day. So yes, trying to plan meals and get calories in.

Thanks Brother

 

[Chump]

BW: 216.7lb
Muscle Mass: 101.0
BF%: 18.8

Thursday night JV win! Got 20,081 steps on the day. Need to get varsity on the winning side tomorrow!