CJ Getting Bigger Version 2.0

[Skullcrusher]

Is your training program posted on here somewhere?

Would like to check it out, especially if it is John Meadows inspired.

 

[CJ]

Nice lay out you got there. What do you think about anadrol or dbol instead of the anavar though?

My thought process was that it was a good combo last time, so stick it. Also, I kind of like the idea of having a Testosterone, a Nandrolone, and a DHT combo. No real reason behind it other than I've heard many people whom I find credible talking about the synergistic effect, and not taking too much of any one of them to avoid unwanted side effects.

 

[CJ]

Is your training program posted on here somewhere?

Would like to check it out, especially if it is John Meadows inspired.

Post #9 in this thread. It's a long one. :32 (20):

 

[Skullcrusher]

Post #9 in this thread. It's a long one. :32 (20):

Wow somehow I scrolled right past it...thanks!

 

[CJ]

Wow somehow I scrolled right past it...thanks!

I don't blame you, I wouldn't read that long ass post either! :32 (18):

 

[Seeker]

Good luck with your goals CJ. May i ask what exactly they are? Long term. Are you wanting to reach a level of just being musculary fit? Or another higher level? You know, higher level of being just large

 

[Skullcrusher]

Overall looks like a very well thought out and well designed workout.

Only one place where I was a bit confused:

-A1) DB Y-RAISES: 3@r8/8/10+RP. (8-12 rep target). I do these facing an incline bench, arms out at roughly 45°. 3rd set is a Rest Pause set.

If you are facing down on incline bench would this not be working lateral/posterior delts?

Or maybe this is one of those crossover parts you mentioned?

 

[CJ]

Good luck with your goals CJ. May i ask what exactly they are? Long term. Are you wanting to reach a level of just being musculary fit? Or another higher level? You know, higher level of being just large

Muscularly fit is a good description. No desire to be HUUUUUUGE, just bigger than I am now.

 

[CJ]

Overall looks like a very well thought out and well designed workout.

Only one place where I was a bit confused:

-A1) DB Y-RAISES: 3@r8/8/10+RP. (8-12 rep target). I do these facing an incline bench, arms out at roughly 45°. 3rd set is a Rest Pause set.

If you are facing down on incline bench would this not be working lateral/posterior delts?

Or maybe this is one of those crossover parts you mentioned?

Yes, they hit the anterior and lateral delts. I sneak in a shoulder and tris exercise at the end of chest day, and a rear delt and bis exercise at the end of back day.

 

[DEADlifter]

I wouldn't have expected anything less. Always very cerebral in your approach. I'm in. LFG!!!

 

[Boogieman]

CJ, that looks like a solid program! I will be following!

 

[Trump]

just spat my morning coffee out laughing ha ha

CJ is one of our most knowledgeable members when it comes to programming. We are lucky to have him here.

His only weakness is that he doesn’t look like he’s touched a weight in his life.




I KID!!

 

[CJ]

Over the last 5 weeks I've determined that my maintenance Cals are roughly 3500 per day. I was doing the Whole30 plan with my missus, so it gave me an excellent chance to dial this in. There were no junk foods or anything else to muddy up the numbers with water weight gain, not much daily fluctuation at all.

So I'll start this week eating 3500 Cals for the 1st week, add 100 per week for each of the next 5 weeks to get to 4000 Cals, then see what's happening, increase when needed. This calorie buildup will coincide of the buildup of the Test and Deca that I'll be starting. The calorie increase will mostly be in the form of carbohydrates.

I'm going to continue eating mostly healthy nutrient dense foods for the vast majority of Cals, only adding in occasional junk when needed if I'm struggling to get in the Cals. I won't rely on the junk though, I'll go the liquid Cals/shake route first. Garbage in, garbage out. I think there's something to be said for that.

I'll also be taking digestive enzymes to help with all the food, and I eat lots of real sauerkraut and yogurt in case it turns out that there's something to all this gut health talk. It can't hurt.

I'll utilize carb cycling as well, as I've found it helps to keep the bloating at bay. Rest days will be more meats and veggies, with healthy fats. Calories will still be maintained though, the fats will just replace the carbs those days. They won't be "low" carb days though, I'll still get 200g or so those days.

Hoping for about 1 pound of weight gain per week over the 20 weeks. Not a dirty bulk, but not a lean bulk either. Aiming for the happy middle ground.

 

[FlyingPapaya]

Just wanna see you big an swole over 230¡

 

[Skullcrusher]

You inspired me to try to do a 4-day split with a shoulder day. Kept failing 6-day splits and 3 is not enough to do all the lifts I want to get in.

 

[CJ]

You inspired me to try to do a 4-day split with a shoulder day. Kept failing 6-day splits and 3 is not enough to do all the lifts I want to get in.

Yeah, the 3 days feels like the shoulders are always being neglected. It's my first time doing this too, so hopefully we both like it.

 

[BigSwolePump]

Here ya go!!!!

I wrote this program out, very influenced by a John Meadows style of training. I pick an activation exercise first that you really feel in the muscles followed by a compound strength exercise. 3rd exercise is to get the metabolic pump effect. The 4th exercise is to train that bodypart under a stretch.

This will be my first time doing more of a bodypart split. In the past I've done either an Upper/Lower or a Push/Pull/Legs split. There is a little overlap, so everything other than legs will get worked 2x per week. The leg workout leaves me sore for almost a week anyway, so I think 1x per week is good.

I'll be doing 4 workouts per week, and since it's not a high frequency split, I'll incorporate failure training and some high intensity technique sets within, since recovery shouldn't be an issue before the next session. I will be working up to a top set on each exercise. Each of these workouts should be about 60 minutes long.

Progression method for this program will be adding weight and/or reps to the movements, using autoregulation. Earn the weight increase, don't force it. If I get 2+ reps out of range, I'll increase the weight the next session.

I'll also try to get in some form of light cardio on my days off from lifting, about 30 minutes. Purpose of this is for general health primarily, and to slow down fat gain secondarily.

I'm going to intentionally start lighter the first few weeks, taking my time to build up. This makes sense to me, since my Cals and drugs will be building during this time. I took last week off completely, so the first week will be an intro week, then I'll build from there.



• BACK DAY

-1 ARM PULLDOWNS: 3x8/8/8+, Inc weight each set, take the last set to failure. First 2 sets are sub max, getting the movement pattern locked in for the final all out top set. Really focus on the lats, keeping biceps out of the movement, and hold the contraction for a second. Neutral grip.

-BB PENDLAY ROWS: 3x6/6/6+, same weight each set, but taking the last set to failure plus a few partials. I'll use a little momentum on these, but nothing crazy though. Overhand grip.

-INC BENCH DB ROWS: 3@r8/8/10+RP. Target rep range of 8-12. Neutral grip on the DBs. (First 2 sets are sub-max, r8 means leaving 2 reps in reserve. An r9 would be 1 rep in reserve, and an r10 would mean I'd be unable to get another rep). On the 3rd set I do an all out Rest Pause set. (a Rest Pause set is when I go to failure, rest 20 seconds, go to failure again, rest 20 seconds, then go to failure a final time).

-LAT PULLDOWNS: 3@r8/8/10+(10-15 range). Standard overhand grip. I lean back slightly on these, I get a good squeeze in my mid upper back, and a good stretch at the top of the rep. Hold the contraction for a split second. The 3rd set I'll take to failure plus partials.

-A1) DB INCLINE CURLS: 3@r8/8/10(10+ reps). 3rd set take to failure. I keep my wrists fully supinated on these, and I alternate arms used each rep, so as one arm is going up, the other is going down. No rest between reps, constant tension.

-A2) DB REAR DELT FLYES/ROWS: 3@r8/8/10+(10+ reps). 3rd set taken to failure, then bend the elbows to 90° and bang out more reps in more of a high row fashion.


• CHEST DAY

-FLAT DB BENCH: 3x8/8/8+, Inc weight each set. First 2 sets are feeder sets, last set is to failure. Get a good pec squeeze.

-INC BB BENCH: 3x6/6/6+, straight weight each set, 3rd set to r10, but no technique breakdown. I touch my chest on these, full ROM, no bouncing. All clean reps. Bench is at about a 30° incline.

-SLIGHT INC DB BENCH: 3@r8/8/10+RP. Same weight each set. First 2 sets are sub max, target is 8-10 reps, but the 3rd set is an all out RP set. Bench is set at about a 15° incline.

-DEFICIT PUSHUPS: 3@r8/8/10, 3rd set take to failure. I hold onto DBs when doing these, it's easier on my wrists than if I put my hands on plates. Chest touches the floor each rep.

-A1) DB Y-RAISES: 3@r8/8/10+RP. (8-12 rep target). I do these facing an incline bench, arms out at roughly 45°. 3rd set is a Rest Pause set.

-A2) NTRL GRIP INC SKULLS: 3@r8/8/10. (8-12 reps), last set take to failure. I bring the Tricep Bar behind my head to get a really good stretch in the triceps. At the top of the movement, my arms are always less than vertical, to keep constant tension.


• LEGS DAY

-LYING LEG CURLS: 3x8/8/8+. Inc weight each set. First 2 sets are feeder sets, the 3rd set is all out to failure, plus partials, and finish with an isometric hold. I set my bench to a decline on these, and really focus on not moving my hips, really squeezing the hammies.

-SQUATS, HIGH BAR: 3x6/6/6+. Same weight each set. Take last set to the last good rep, no form break!!! I put a bench behind me to standardize the rep ROM. I don't sit down like a box squat though, it's more of a kiss of the cheeks. It gets my thighs to parallel. Any deeper, I start to get a little butt wink, unless I widen my stance. I use the upcoming Leg Presses to get the full ROM of the quads.

-LEAN BACK LEG EXTS: 3@r8/8/10+RP(10-15 rep range). 3rd set do an all out Rest Pause set, doing partials on the very last set. Full hard contraction at the top, don't just rifle off reps, make them count. I also lean back to hit the rectus femoris, which isn't hit much during squats and presses.

-BANDED VERTICAL LEG PRESS: 3@r8/8/10(12-15 rep range). 3rd set take to failure. It's safe to do so on my machine. I get a good ROM in the quads on these, keeping a close stance really hits them hard. I use 2 doubled up orange bands from EliteFTS on this. Really makes it tough at the top of the movement. Burns like a mo'fo!!!

-A1) SLDLs: 3x6/6/6+. 3rd set I'll take close to failure. I do these in my power rack, with the safety bars set to standardize the ROM, and keep me from popping a hammy.

-A2) KB/DB STANDING CALF RAISE: 3@r8/8/10+RP. 3rd set do an RP set. Full ROM, hold the top and bottom of the reps for a full second, no bouncing.

• SHOULDERS DAY

-DB DELT RAISE TRIAD: 3x10/10/10+, same weight. I do 10 reps each of rear delt flyes, lateral raises, and front raises. On the 3rd set, I'll take each to failure.

-BB STRICT PRESS: 3x6/6/6+. Last set take to failure. Each rep touches the chest at the bottom to full lockout at the top for the most ROM from the shoulders. I do these seated, low ceiling in the home gym.

-Y RAISES: 3@r8/8/10+RP(8-12). 3rd set is an RP set. Same as on Chest day.

-INC FRONT RAISES: 3@r8/8/10+(10-15). I sit with my back to an incline bench, do standard DB Front Raises to hit the delts under a stretch. 3rd set to failure.

-A1) ROPE TRI EXTS: 3@r8/8/10+(10-15). 3rd set to failure and partials. Standard standing rope extensions, facing the machine and bringing them down towards the hips.

-A2) DB HAMMER CURLS: 3@r8/8/10+(10-15). 3rd set to failure, alternating fashion like in the DB Curls on Back day.

-A3) WRIST ROLLER: 3xMax. I attach a rope to the end of a barbell set at shoulder height in my power rack, then rotate up and down, using both wrist flexion and extension to raise the weight. Go until it burns like my arms were dipped in fire.


WORK FUKKIN HARD!!!!!!!!!

*exercises can change occasionally, as needed, this is just what I'm starting with. I will try to keep the first two exercises constant though, those will be my progress indicator exercises. If I'm getting stronger at those, I'm happy. Accessory lift performance can wax and wane, I'm ok with that.

Looks like a solid plan.

I bet you wouldn't make it 5 minutes training with me. You would probably just walk out lol.

I have no idea what exercises that I am doing in the gym until I get there. I have even changed what muscle I am training that day while walking into the gym.

 

[CJ]

Looks like a solid plan.

I bet you wouldn't make it 5 minutes training with me. You would probably just walk out lol.

I have no idea what exercises that I am doing in the gym until I get there. I have even changed what muscle I am training that day while walking into the gym.

My OCD would not be happy! :32 (18)::32 (18)::32 (18):

 

[CJ]

So I'll start this week eating 3500 Cals for the 1st week, add 100 per week for each of the next 5 weeks to get to 4000 Cals, then see what's happening, increase when needed.

I'm updating this part of my nutrition plan. Going to start with a 250 Cal increase right from the start. In fact, already started to. A 100 Cal increase for 5 weeks is just silly. Going to get the body's building processes jump started that only can happen in a Cal surplus.

Shortly thereafter, it'll increase to a 500 Cal jump.

 

[Boogieman]

Good plan CJ I'm excited to see your journey to 200 and beyond!