CJ Getting Bigger Version 2.0

[CJ]

SO KNOW CJ IS MY MOTIVATION!!!! Will b checking in slots. Are you gonna post weight n measurements every month?

That's hilarious, because I'd love to look like YOU!!!

I post weekly weights, Cals and macros. I don't keep track of body measurements, except mm's of fat in 3 locations, which I use as a psuedo barometer of fat gain/loss.

 

[CJ]

Great workout today, no carry over back issues from last week. I didn't push it too hard though on exercises where it could potentially have caused it to flare up.


• LEGS DAY

-LYING LEG CURLS: 42.5, 52.5, 62.5 x 8,8,12+Partials+Iso Hold (+2.5 next week)

-SQUATS, HIGH BAR: 275, 295, 315 x 6,6,6. Up 40 lbs from last week, but did top set vs straight sets. Didn't push it, had my back act up last week.

-LEAN BACK LEG EXTS: 100x17,14,14-8-8 RP set. (+6 reps from last week, next week go up +5 lbs)

-RFESS: 1 set each leg: 70 lb DBx15(L)+15(R). Go up +2.5 lbs next week.

-A1) SLDLs: 185,205,225x6,6,10. Didn't push it, again, back acted up last week. Go up +20 lbs next week.

-A2) DB STANDING CALF RAISE: 1x75 lb DBx30,20,20-8-8 RP set. Up +5 lbs from last week, go up +5 lbs next week.

 

[CJ]

Couldn't edit my last post, but...

Also did a backoff set of squats after the top set, did 275 lbs x 12 reps.

 

[CJ]

Much, much, MUCH better shoulders workout than last week. Reordered it a bit, so I wasn't burnt out before presses. By the end, I had to bring my face to my shaker bottle and lean back to get a sip. Arms weren't working.

Went with a lower volume, but high intensity of effort workout. Almost all shoulder working sets were to failure or beyond.


• SHOULDERS DAY

-BB STRICT PRESS: 95,135,145x6, 95x19. Worked up to a top set of 6, then a backoff set. Went too light on the back off set.

-DB LATERAL RAISES: 20's x 20-10-15. Did a single all-out Rest Pause set, each part of the set was to failure with a 20 second rest in between. Counted partials on last set as I went to total failure. Go up +2.5 lbs next week.

-DB REAR DELT FLYES: 20's X 22-12-15. Single RP set plus partials at end. Go up +2.5 lbs next week.

-DB FRONT RAISES: 20's x 16-9-16. Single RP setbplus partials at end. Repeat this weight next week.

-EZ BAR CURLS: 60x13-5-3. Single RP set. Repeat weight next week.

-ROPE TRI EXTS: 50x15-6-10. Single RP set plus partials at end. Repeat weight next week.

-A1) DB HAMMER CURLS: 15's x22,16,20. Go up +2.5 lbs next week.

-A2) WRIST ROLLER: 7.5lbs until it burned, 3 sets. Go up 1.25 lbs next week.

 

[wilkinkc]

Much, much, MUCH better shoulders workout than last week. Reordered it a bit, so I wasn't burnt out before presses. By the end, I had to bring my face to my shaker bottle and lean back to get a sip. Arms weren't working.

Hell yeah bro sounds like you are killing it. It’s satisfying when your muscles so spent it can’t function lol

 

[CJ]

Was able to sneak in a workout today, so I moved Back Day up. I didn't do the Biceps/Rear Delts exercises at the end, since I did arms yesterday. I'll do them tomorrow.

• BACK DAY

-1 ARM CABLE PULLDOWNS: 50,60,70 lbs x 8,8,11 (switching to 2-arm next week)

-BB PENDLAY ROWS: 160lbs x 6,6,13. 5 lbs heavier and 1 more rep than last week. (go up +5 lbs next week)

-CABLE CS ROWS: 80lb x 17,16,(16-8-7) RP Set. Faced an incline bench away from my pulley machine, sat face down on it so the bench pad was supporting my chest, and did cable rows from the low pulley. These felt great, they will stay in the program.

-LAT PULLDOWNS: 90lbs x 17,16,16+Partials. Went a little bit lighter than last week to make sure the reps were good form. (go up +5lbs next week)

Lats are pumped up!!!!!

 

[CJ]

Got in a quick workout after work today, finishing up what was left from yesterday's, so a little biceps, shoulders, and calves.

-DB INCLINE CURLS: 22.5's x 15,12,10. Left 1-2 reps in the tank on first two sets, last set was to failure.

-DB REAR DELT FLYES: 22.5's x 20,17,15+few partials. Left 1-2 reps in the tank on first two sets, last set was to failure.

-DB LATERAL RAISES: 20's x 18,20,20. Left 1-2 reps in the tank on first two sets, last set was to failure.

-SINGLE LEG CALF RAISES:
Left Calf: BW x 17,14,23 (bunch of partials at end)
Right Calf: 53lbs x 16,13,14

I have a huge imbalance in my calfs due to a snapped Achille's tendon a few years back. Don't know if they'll ever be close to equal again, but I'm not giving up. My left calf is basically a kickstand right now. :32 (18):

 

[Gibsonator]

I have such an imbalance in my calves that they are non existent so don't beat urself up over it :32 (18):

 

[CJ]

Forgot... 20 minutes on the Assault Bike too.

 

[CJ]

I have such an imbalance in my calves that they are non existent so don't beat urself up over it :32 (18):

There's a 2 inch difference though, too much, looks ridiculous.

Wasn't too long ago that I couldn't even support my body weight on my tip toes on the bad leg.

 

[PZT]

Bet those calves sexy asf

 

[CJ]

2 weeks in. Flash messed up the lighting, but it blocked out my face, so I went with it.

 

[Trump]

You look great dude, you don’t look a pound under 198

2 weeks in. Flash messed up the lighting, but it blocked out my face, so I went with it.

 

[Flyingdragon]

Is that a bulge :32 (16): or shadow from the camera?

 

[Jin]

It’s time to quit being a trucker and time to start stripping.

 

[DOOM]

Nice work CJ. I’m digging the rep ranges. Have you ever tried behind the back cable lat raises? Great for rear delts.

 

[CJ]

Nice work CJ. I’m digging the rep ranges. Have you ever tried behind the back cable lat raises? Great for rear delts.

I have, but only on a whim. Maybe I'll give them a legit run at some point.

 

[DOOM]

I have, but only on a whim. Maybe I'll give them a legit run at some point.

Yeah more of a auxiliary movement. It’s hard to go heavy with them. I actually got them from the Seth Feroce shoulder workout. You might have seen it before.

https://youtu.be/lrHOB1LihLE

 

[CJ]

WEEKLY UPDATE:

Up 2.1 lbs to a weekly average of 197.3 lbs (range of 196-198.2 lbs)

4483 Cals
456 C
277 P
172 F

Been eating mostly foods that my body seems to digest well, so getting in those calories has not been difficult. Hunger is up.

Cardio: only a single 20 minute session on the bike, low intensity.

Average daily steps were only 5,800 last week. That's very low for me, but it's misleading. 2 days at work didn't have much walking, but did have more general physical activity involved.

 

[CJ]

Today's workout:

• CHEST DAY-Tuesday morning

-FLAT DB BENCH: 50,60,70's x 8,8,10 (up +2.5 from last week, go +2.5 next week)

-INC BB BENCH: 170,180,190x 6,6,5 (same as last week, failed on 6th rep)

-SLIGHT INC DB BENCH: 52.5's x10, 9, (9-4-3)RP set. (+2.5 lbs from last week, repeat next week)

-DEFICIT PUSHUPS: BWx 11, 9, 9 (+1 rep from last week)

-A1) DB Y-RAISES: 12.5's x17,15,(16-9-8+partials)RP set (+2.5 lbs from last week, next week go up +2.5's)

-A2) NTRL GRIP INC SKULLS: 45x15,11,(11-5-4)RP set (+3 reps from last week, go up 2.5 lbs next week)