CJ Getting Bigger Version 2.0

CJ

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THURSDAY:
20 minutes on the Assault Bike, moderate pace.

TONIGHT:
-Strict Press: B,95,135, 147.5 x 6. Up 2.5 lbs from last time. Back off set: 115lbs x 13 reps. Up 20 lbs from last time.

-Slight Inc DB Bench: 55's x 11,9,9. Last set to failure.

-Flat BB Bench: 135lbs x 12,10,11. Last set to failure.

-A1) Cable Tri Pressdowns: 40lbs x 20,16,15(f)
-A2) DB Lateral Raises: 20's x 20,18,16+Partials
-A3) DB Inc Hammer Curls: 17.5's x 20,16,15(f)

Going to have to abandon my initial program. On a new shift at work, and my work days are now all 12-14 hours long.

New plan is on my 2 off days, I'll do a full upper body and a full lower body day. I'll also hit everything a second time later on in the week, after my work day, I just will have lesser total time to utilize. Short and sweet workouts. Tonight's was only 45 minutes long, so it worked nicely.
 
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Going to have to abandon my initial program. On a new shift at work, and my work days are now all 12-14 hours long.

New plan is on my 2 off days, I'll do a full upper body and a full lower body day. I'll also hit everything a second time later on in the week, after my work day, I just will have lesser total time to utilize. Short and sweet workouts. Tonight's was only 45 minutes long, so it worked nicely.

That's a drag man, sorry to hear you're program is getting disrupted like that. Sounds like you feel like you can work around it though, which is cool. I would have a tough time with that for sure.
 
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wilkinkc

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In a perfect world and time wasn’t an issue would you do an upper lower split twice a week? Or something different. Always wondered what split would be optimal while on
 

CJ

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In a perfect world and time wasn’t an issue would you do an upper lower split twice a week? Or something different. Always wondered what split would be optimal while on

I think so, yes. Either that, or a Push/Pull/Legs split. I'm only an intermediate at best, so I feel like hitting everything roughly 2x per week is good for me. And at least 2 days off from weight training each week. Get some light cardio and stretching done those days.

With the exception of hamstrings, I'm usually ready to go again within 3-4 days.
 

CJ

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That's a drag man, sorry to hear you're program is getting disrupted like that. Sounds like you feel like you can work around it though, which is cool. I would have a tough time with that for sure.

No worries at all, I honestly wasn't digging what I was doing. I didn't like hitting each muscle group only once per week.

Great feeling after the workouts, but I was recovered in about 3 days. I think that I'll like this better, I actually have a bit more volume in the new plan.
 

CJ

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Tonight:

-Front Squats, 5x5+: 225 lbs x 5,5,5,5,10. Went light, haven't done these in a year or so at least. Giving myself room to increase.

-Ntrl Grip Cable Pulldowns, build to heavy 8, then a back off set: 90,110,130,150 x 8. Back off set: 110 lbs x 17.

-Pendlay Rows, 3@r8+: 135 lbs x 10,10,8(f)+partials.

A1) DB Inc Curl, 3@r8+: 20's x 15,15,12(f)
A2) Low Pulley Rear Delt Flyes: 10 lbs x15,15,14+partials
A3) DB Single Leg Calf Raises:
Left: 10 lbs x 16,19,13+Partials
Right: 53 lbs x 18,17,13
 

Trump

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Your so close to giving your wife a real man
 
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Jin

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Travel restrictions. Close the borders!!! :32 (6):

If you love your wife you’ll find a way for me to get there (but definitely don’t tell MY wife).
 
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CJ

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Today's Work:

Cardio
20 mins on the Assault Bike. Holding right around aerobic threshold pace. I note my Cals at the 10:00 minute mark, and try to hold or slightly increase the output for the final 10:00. Breathing heavy, but could hold that pace for a pretty long time.

Mobility Work
15 minutes of flowing through a routine targeting my hips, shoulders, and spine. I already have fairly good mobility, so I'd like to keep it. This is more maintenance than anything else, but I feel as though it's important.
 

Ragingmenace223

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looks like your getting it in brother so you know i have to at least try and keep pace.
I started a lil lighter then you, but i have managed to gain like 6 lbs in the past couple weeks....i should be over 200 anytime of the day by end of week. Been waiting for a long time.
Who knew all i had to do was drink a gallon of water and make sure to get no less then 4500 cals...
Pants still fit the same so thats a plus when ur gaining weight quick....
Your plan seems effective but i wont be trying the bike anytime soon....lol
 

Boogieman

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I'm just getting fat, WTF...thought eating 6000 calories would help me gain :32 (18): oh well at least the scale is going up.
 
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I was about to brag the other day about finally hitting 203 lbs then realized I couldn't see my abs anymore and maybe it wasn't all muscle I was building :32 (6):
 
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