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4/23/2014 6:59:34 PM - Chase Karnes
Log Clean & Press - PR w/Video + Nutrition/Calories/Macros

I am currently training for the task of becoming a new dad while balancing training, work, buying a new house, moving and life... While preparing for my next competition, St. Louis' Strongest Man. This will be held on May 10th. I’ll be competing in the Lightweight 231# division. I also will also be defending my title as St. Louis' Strongest Man 2013.

Training went great on Monday. Hit a PR on log and some nice volume overall. Diet is on point hitting my cals/macros pretty consistent. Made a few modifications from my original plans after thinking things over. At the moment I'm shooting for:

Training Days (Mon, Wed, Sat)

4200 cal
225g pro
500f carb
145g fat

Off Days (Tues, Thurs, Fri, Sun)
3200 cal
225g pro
200g carb
165g fat

Weekly cal average 3628. Which is roughly bodyweight x 17.

Protein is set at slightly above my goal bodyweight.

Looking to really push some volume work and solid nutrition. I haven't really had a true hypertrophy phase in over 4 years. Mostly been strength based overall and low volume. I still gained nice size on it because I got stronger and ate enough. But I'm excited to move around some heavier weights with higher volume. With the increased strength, more volume and added food I think I should put on some nice size over the next little while.


A. Log Clean & Press (Clean once)
310x2 PR

B. Log Clean & Press (Clean each rep)

C. Pull Ups
4 sets of 8

D. Wide Grip Lat Pull Downs
3 sets of 10

E. Alt. DB Curls
5 sets of 10


40# Weight vest walk x 20 minutes.

Getting Bigger & Stronger is Fun,
Chase Karnes

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