CJ's Summer Lean Out

[Big Mikey]

A 21 LB gain in 6 months of lifting is excellent. My compliments.
Last night I watched a video of MMA fighter Cris Cyborg cut 30lbs in a ridiculous short period of time. That was far more brutal than the fight was. MMA can be crazy like that.

 

[ATLRigger]

Weekly Update:

Up 0.4 lbs to an average weight of 192.2

3398 Cals
306g C
267g P
123g F

So I fukked up this week. It started off fine, everything going as planned, but then I had a couple of really busy days and had fairly low calorie days. Just forgot to eat, it happens.

Anyway, my body did not like this, and my weight shot up a few lbs, I'm assuming there was a little elevated cortisol due to the stress of it all, was retaining water, but not sure. Whatever.

To correct it, I had a few higher calorie days to try to make up the excess deficit. Not exactly "cheat days", but rather Correction Days. It actually worked out to my benefit somewhat, because my boy's birthday was during this, so got to have Buffalo wings and pizza, a couple of slices of Oreo ice cream cake and a cup cake without a single drop of guilt. Hell, it was needed!!!

Two days of higher calorie days and by this morning, my body has dropped almost all of the extra weight I was carrying. Didn't quite catch up to my calorie target for the week, but close enough.

Training is still going well, I'm really growing to enjoy the home workouts. My cable machine is here, assembled, and starting to be put to use. Also have a nice cambered swiss bar coming any day now from EliteFTS at the recommendation of a member here, but I forget who, I'm sorry.

Still no structured cardio, because I have better shit to do. I move around enough during the day, it's not necessary at this point. I'll save that bullet for when I really need it. I'm not throwing the whole kitchen sink at it, I make changes when required.

Good work. I have nothing better do, so i put in a lot of cardio.
I’m also throwing the kitchen sink at my fat loss.

 

[CJ]

Starting to like the shape my back is rounding into. Not the best pics, screenshotted of a video, but you get the idea.

Yes, I'm a hairy fukk, and I still have some fat to strip off, but work in progress.

 

[Gibsonator]

lookin good brother, i also am a hairy fukker atm, wife digs it so whateva.

 

[Trump]

Looking good wee man, imagine the possibilities if you ate

Starting to like the shape my back is rounding into. Not the best pics, screenshotted of a video, but you get the idea.

Yes, I'm a hairy fukk, and I still have some fat to strip off, but work in progress.

 

[Jin]

Looking good wee man, imagine the possibilities if you ate

Waxing would be a bigger improvement!

 

[CJ]

Weekly Update:

Down 0.4 lbs to a 190.6 lb average weigh in

3896 Cals
416g C
286g P
120g F

Overwhelming hunger this week, to the point where I would want to fall asleep so I'd stop thinking about food, couldn't get food off my mind, it sucked. Ended up having 3 refeed days, and my body actually weighed less the days after, so I'm going with it.

Only variable changed this week(other than huge jump in Cals) was I did 3 thirty minute sessions of light Assault airbike work. Nothing crazy, just pedaling along about 130 BPM heart rate, watching YouTube videos.

New cambered swiss bar is awesome for pressing, not so much for bentover rows. It's big, hits the shins, ended up having to hold the weight further out from my body to compensate. Lower back did not like that, so back to a barbell for that exercise. My leg press machine should be shipped this week, looking forward to that too.

Switching the rep ranges up for my training going forward, from mainly linear progression 6's and 10's to 8-12's and 10-15's using RPE.

Focus next 5 weeks will be on Chest. I'll start with 12 sets per week, split over 2 sessions, and add 2 sets per week, topping out at 20 the very last week before resetting. Everything else will be on maintenance, or slightly above, volume.

 

[Metalhead1]

If you have a bench, and some boxes high enough to elevate it, seal rows work great with the cambered bar.

 

[CJ]

If you have a bench, and some boxes high enough to elevate it, seal rows work great with the cambered bar.

Great idea, but both my benches are adjustable, so all those angled support bars are in the way.

No biggie though, I get a really good connection with the barbell, just would be cool to have options. I'm sure I'll acquire another bench at some point.

 

[CJ]

Current pic, I'm getting there.

 

[Trump]

why you wearing a hobos belt?? Looking good apart from that dude

Current pic, I'm getting there.

 

[Gibsonator]

damn close to rage minus all the crazy veins

 

[CJ]

damn close to rage minus all the crazy veins

I wish, that guy's a freak!!!

 

[Gibsonator]

I wish, that guy's a freak!!!

yea you guys have very simular structures and problems putting on mass lol but you guys look great

 

[CohibaRobusto]

Looking badass dude! I honestly can't see anything you could improve on besides the belt lol.

 

[Thatgoodfellow]

Looking good man. When are we gonna see the swole 200 lbs plus cj again?

 

[DEADlifter]

Dude! You're shredded. Your obliques look like you could take a Frank Dux roundhouse and laugh. Very impressive buddy,

 

[PZT]

lean asf….

 

[CJ]

Next 5 weeks of programming...

***HYPERTROPHY BLOCK***
-CHEST FOCUS-

Pull A:
-Pendlay Row: 3X8,8,AMRAP
-Vert Wide Pulldowns: 3@r8+(10-15)
-45° Ntrl Pulldowns, 3@r8+(10-15)
A1) SS: Inc DB Curls: 5@r8+(10-15)
SS: DB Hammer Curls: 5xMax
A2) Banded Rear Delts: 5@r9+

Push A:
*Swiss Bar Bench: 3@r8+(8-12)
*Incline DB Bench: 3@r8+(10-15)
-Strict Press: 3@r8+(10-15)
A1) Rope Pushdowns: 3×12-15
A2) DB Laterals: 3x15-20

Legs A:
-Leg Curls: 3@r8+(10-15) RP last set
-Squats: 3@r8+(8-12)
-RFESS: 3@r8+(12-15)
A1) SLOW Seated Calf: 5@R9+ (15+)
A2) Cable Crunches: 5 sets

-------------------------------

Pull B:
-Ntrl Pullups: 3xRep Target, AMRAP last set. -when my Amrap set is 2 reps greater than my rep target, I'll increase the rep target by 1 the next session.
-45° Wide Pulldowns: 3@r8+(10-15)
-Pendlay Row: 3@r8+(10-15)
A1) Cable Preacher Curl: 5x10-15
A2) DB Rear Delt Flyes: 5x15-20
A3) Forearm Roller: 3xBurns like hell

Push B:
*Inc Swiss Bar Bench: 3@r8+(8-12)
*Decline DB Bench: 3@r8+(10-15)
-BTN Press: 3@r8+(8-12)
A1) Cable Upright Rows: 3x15-20
A2) Inc Hammer Skulls: 3x10-15

Legs B:
-DLs, 3x5,5,AMRAP (20 lb jumps)
-Leg Press(banded), 3x15-20 (RP last set)
A1) Leg Exts, 3x15-20 (RP last set)
A2) Leg Curls, 3x10-15 (RP last set)
B1) Stand Calf: 5x(3x10+/0:10 hold) -each set is 10 reps, 10 second hold at top, 10 reps, 10 second hold, AMRAP
B2) Cable Crunches, 5 sets


*add TWO sets weekly to chest, builds from 12,14,16,18, to 20 sets over the 5 weeks. Then reset and prioritize different muscle group(s).

 

[CJ]

Newest addition to the home gym, a vertical leg press. It has a design flaw in that you need to pull out the safety pins and hold them out during the duration of your set. I'll replace them with some Grade 8 bolts or similar to circumvent this nonsense.

It'll do, it'll get the legs burning, but I don't recommend it. Keep looking if you're in the market for one. I chose this due to space constraints, and it was the first to come back in stock.

Also, I've been told to stop buying shit, we're running out of space. I hope she meant AFTER the power rack I'm getting! :32 (20):