CJ's Summer Lean Out

[TODAY]

Dramatic improvement in blood pressure from a few weeks ago. Down to 116/67, whereas I had been running about 130's/mid 70's.

I usually check weekly, but hadn't in about a month, so hopefully this will continue.

Glad to hear this.

What does your daily diet look like at this point?

 

[CJ]

What does your daily diet look like at this point?

Here's yesterday, for an example... (also eat wild caught salmon or sardines 5x/week for omega 3s, and real sauerkraut 4x/week for pre/probiotics)

 

[CantTouchThis]

CJ your a funking unit man.

Alpha funking male. Even eating spiderman cheese strings.

 

[Voyagersixone]

CJ your a funking unit man.

Alpha funking male. Even eating spiderman cheese strings.

D E A D
and accurate

 

[CJ]

Sorry to disappoint boys, but they changed the packaging. It's not Spider Man string cheese, it's now Teenage Mutant Ninja Turtle string cheese!!!! :32 (1):

 

[Voyagersixone]

Idk if you’re taking requests...
but I’d like to see a before and after of your self-made bald spot included in this log.

 

[Ragingmenace223]

I know the feeling .. my problem is I want to be big n lean but as I get older my joints will only take so much. My muscles can move it but my joints can’t support it. So it’s just easier to stay lean.

 

[Tatlifter]

Interested to see how this goes...10 lbs of lean muscle is a nice chunk in that time period! Good luck

 

[CJ]

Weekly Update:

Down 1.1 pounds for the week to an average weigh in of 196.5 lbs.

3763 Cals (pint of Ben&Jerry's skewed this number :32 (16)
362g C
263g P
143g F

Everything going good, except for dropping weight more quickly than expected. It should slow down this week, based upon the trend of daily weigh ins.

Still feel good at the gym, just not adding weight/reps at the pace I was before, again, expected. However, on the strength lifts for my chest, the weight has been the same for a couple of weeks now, and I lost a rep on those exercises. The exercises for reps though haven't been affected, same weight with reps slightly up.

Overall recovery seems good, however it's going to be changed up as I'll be working out from home for the foreseeable future, due to COVID19.

I still have plenty of equipment at home to get a good workout in, just going to look at this like a new block of training. Basic lifts, old school training. Squats, DLs, Bench, Presses, Rows, Pullups, Curls, Skullcrushers, and Laterals will be my exercises for awhile. No fluff. Just do a lower volume strength block to mix it up.

Hope everyone is doing well during this pandemic, keep plugging away guys!!!!

 

[CJ]

Workout plan for the next few weeks or so...

Day A
Inc Bench 3x5+
V Bar Landmine Rows 3x5-8
Flat DB Bench 3x8-10
Chinups 3@r8+
Bis/Tris/Lateral Delts 3 sets each

Day B
Squats 3x3+
Deadlift 3x5-8
Leg Exts 3 burnout sets
Leg Curls 3 burnout sets
Stand DB Calf 3xMax (6-10)

Day C
1 arm KB OH Press 3@r8+
Pullups 3@r8+
Pushups 3xMax
Ring Rows 3xMax
Bis/Tris/Lateral Delts 3 sets each

Day D
Deadlift 3x3
Squats 3x5-8
Leg Exts 3 burnout sets
Leg Curls 3 burnout sets
Stand DB Calf 3xMax (15+ reps)

Conditioning options:
KB Swings
Axe swings, into a log
Carrying heavy stones around the yard
Jogging around the neighborhood
Maybe... Burpees :32 (7):

 

[Thatgoodfellow]

You could do a burpee run. Every quarter mile stop and do 20 burpees. You will lose weight from throwing up.

 

[CJ]

You could do a burpee run. Every quarter mile stop and do 20 burpees. You will lose weight from throwing up.

No.

(10 char)

 

[German89]

You could do a burpee run. Every quarter mile stop and do 20 burpees. You will lose weight from throwing up.

couldn't i just put my finger down my throat and throw up like that?

 

[ComeBacKid85]

That looks like a awesome plan brother! You got a great home setup it sounds like. Definitely have to get some of the stuff you have. Keep killing it bro! :32 (1):

 

[CJ]

Realized last night that the Leg Ext /Curl attachment on my bench sucks. So revising leg days to the following:


Day B
Squats 8x3
Deadlift 5x5
Stand Calf 3xMax (single leg)

Day D
Deadlift 8x3
Squats 5x5
Stand Calf 3xMax (double leg)


Alsi thinking that I may add an arm day, since I never really focus on them, just kind of throw in a few sets at the end of upper body days. Might be a good time to give them a little attention.

I'm open to suggestions, thoughts?

 

[CohibaRobusto]

This lack of equipment options is really limiting for me, so I'm thinking maybe just more variation in weight and rep ranges to make up for it?

 

[CJ]

Home Workouts the last few days:

Tuesday
A) Inc BB Bench
B) V-Bar Landmine Rows
C) Flat DB Bench
D) Ntrl Grip Pullups
E1) EZ Bar Curls
E2) EZ Bar Skulls
E3) DB Lateral Raises

Wednesday
A) Squats
B) Deadlifts
C1) Leg Exts
C2) Leg Curls
D) BW Calf Raises on stairs

Thursday
A1) EZ Bar Curls
A2) EZ Bar Skulls
A3) DB Lateral Raises
B1) EZ Bar Spider Curls
B2) Bench Dips
B3) Band Pull Aparts
C1) DB Hammer Curls
C2) Band Tricep Exts
C3) BW Calf Raises on stsirs

 

[DEADlifter]

Those look like great workouts, brother.

 

[CJ]

Tonight's workout in the books:

A) Half Kneeling 1-arm KB Presses-5 sets
B) Pullups-5 sets
C1) Pushups-5 sets
C2) Invented Ring Rows-5 sets
D) BW Calf Raises on stairs-3 sets

 

[Voyagersixone]

Tonight's workout in the books:

A) Half Kneeling 1-arm KB Presses-5 sets
B) Pullups-5 sets
C1) Pushups-5 sets
C2) Invented Ring Rows-5 sets
D) BW Calf Raises on stairs-3 sets

as always - you’re an inspirational beast brother. And you forgot to note - all in 45 minutes!!