CJ's 2024/2025 Muscle Gain Block

[CJ]

Monday, 11/25
Shoulders/Arms + Hiking

-Matrix Shoulder Press
135 x 12 +1 rep vs last week
125 x 10 - 10 lbs to get in rep range
110 x 11 +5 lbs
100 x 13 +5 lbss

-Reverse Pec Deck
145 x 21 +5 lbs
130 x 20 +2 reps
120 x 18 +2 reps

-45° DB Raises (midway between lateral and front raises)
22.5's x 17+3 partials +2.5 lbs
20's x 18+3 +2.5 lbs
17.5's x 17+5 +1 rep
15's x 18+4 -1 rep

-LF Cable Curls
22.5's x 20
20's x 14
15's x 15
15's x 14

-Incline DB Skullcrushers
30's x 16
25's x 17
22.5's x 16
20's x 19

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

Hiking, easy to moderate
~8 miles
~3hrs 15mins

 

[CJ]

Tuesday, 11/26
Rest Day

-----------

Wednesday, 11/27
Legs, plus extras

-Lying Leg Curls
102.5 x 12+1 partial, +2.5 lbs from LW
92.5 x 12+2, +2.5 lbs
82.5 x 11+3, +2.5 lbs

-HS Reverse V Squats
380 x 10, +1 rep vs LW
380 x 8, matched
380 x 9, matched

-Hack Squats
210 x 12, +10 lbs from LW
210 x 10, +10 lbs
210 x 9, +10 lbs

-HS Incline Press
200 x 15, +20 lbs from LW
180 x 12, matched
160 x 12, matched

-Matrix Narrow Stance Calf Press
270 x 15+5 partials, +2 reps from LW
230 x 14+5, +1 rep
200 x 15+3, +1 rep

-DB Laterals
25's x 18+4 partials
22.5's x 15+5
20's x 15+5
17.5's x 14+5

-HS Preacher Curls
65 x 14+3 partials
55 x 12+3
45 x 13+3
45 x 13+3

Workout Time:
93 minutes

 

[CJ]

Thursday, 11/28
Back, plus extras

-HS Reverse Pulldowns
230 x 12, +10 lbs from last week
210 x 12, +10 lbs
190 x 14, +10 lbs

-HS OH CS Rows
250 x 12, +10 lbs from last week
230 x 14, +10 lbs
210 x 16, +10 lbs

-Triceps Pressdowns
Rope:
67.5 x 13
57 x 11
50 x 11
EZ Bar:
42.5 x 19+4 partials

-Machine Laterals
90 x 23+5 partials
80 x 17+5
70 x 15+6
60 x 19+5

-A1) Bosu Crunches
3 quality sets

-A2) EZ Bar Reverse Curls
60 x 17
60 x 14
50 x 17+2 partials

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

LISS/Zone 2 Cardio
30 minutes
9.0 Incline/3.0 Speed
HR: ~130 bpm
Cals: 246
Dist: 1.58 miles



Workout Time:
Weights: 61 minutes
Cardio: 30 minutes

 

[CJ]

Friday, 11/29
Chest, extras, plus HIIT Cardio

-HS Incline Press
220 x 12, matched last week
200 x 12, matched
180 x 13, matched

-Leg Extensions
160 x 18, added 10 lbs from last week
135 x 18, added 10 lbs
115 x 16+3 partials, added 5 lbs

-Matrix Chest Press
180 x 15, +1 rep from last week
165 x 12, matched
150 x 12, matched

-A1) Matrix Wide Stance Calf Press
220 x 19+8 partials
180 x 18+5
160 x 19+2

-A2) DB Laterals
22.5's x 21+4 partials
20's x 18+5
17.5's x 19+5
15's x 17+6

-B1) 45° Hip Extensions
3 quality sets

-B2) Straight Bar Curls
70 x 15
60 x 15
50 x 17
50 x 13

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

HIIT/Zone 4 Intervals

3:00 warmup @L5

4 rounds of:
4:00 max sustained effort @L17
3:00 light pedal @L5

2:00 cool down @L5


Workout Time:
Weights: 65 minutes
Cardio: 30 minutes

 

[CJ]

Saturday, 11/30
Rest Day

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

Weekly weight update:

Weight: 200.5 lbs (+0.1 lbs)
Cals: 4461 (best estimate on Thurs/Fri)
Cardio: ~4 hrs 15 mins

 

[CJ]

Sunday, 12/1
TORSO, and extras

-HS Incline Press
250 x 9, +10 lbs from last week
250 x 8, +10 lbs
180 x 14, matched

-Iso Lateral Ntrl Grip Cable Pulldowns
90's x 13, matched last week
80's x 14, matched
70's + 2 Plates x 12, added 1 plate from LW

-Matrix Chest Press
190 x 13, +1 rep from LW
170 x 12, matched
150 x 13, +1 rep

-Icarian OH CS T-Bar Rows
115 x 13, +5 lbs from LW
100 x 14, +1 rep
90 x 14+3 partials, +1 rep

-Machine Laterals
95 x 16+5 partials
85 x 15+5
75 x 15+4
65 x 16+5

-DB Hammer Preachers
(switched from DB Hammer Curls)
30's x 12L, 13R
25's x 15L, 17R
22.5's x 17L, 18R

-Hoist Ab Crunches
(switched from BOSU crunches)
35 x 30
30 x 21
25 x 23

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

Cardio/HIIT Intervals

3:00 warmup @L5

3 Rounds of:
1:00 max effort @L26
3:00 light recovery pedal @L5

3:00 cool down @L5

HR's: 158/164/166
Watts: 365/365/360

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

Workout Time:
Weights: 77 minutes
Cardio: 15 minutes

 

[CJ]

Monday, 12/2
Arms and Hiking

-Matrix Shoulder Press
135 x 10, -2 reps from last week
125 x 9, - 1 rep
115 x 11, matched
105 x 13, matched

-Reverse Pec Deck
150 x 21, +5 lbs from last week
135 x 20, +5 lbs
120 x 20, +2 reps

-45° DB Raises
22.5's x 18+3 partials, +1 rep from LW
20's x 19+3, +1 rep
17.5's x 18+3, +1 rep
15's x 19+5, +1 rep

-LF Cable Curls
25's x 16, +2.5 lbs from last week
20's x 15, +1 rep
15's x 17, +2 reps
15's x 15, +1 rep

-OH DB Tricep Extensions
30's x 17, +1 rep
27.5's x 15, +2.5 lbs
25's x 15, +2.5 lbs
22.5's x 18, +2.5 lbs

Workout Time:
58 minutes

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

Hiking
Light/Moderate effort
3 hrs, 15 mins

 

[CJ]

12/3, Tuesday
Rest Day

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

12/4, Wednesday
Legs, plus extras

-Lying Leg Curls
105 x 11+1 partial, +2.5 lbs from last week
95 x 11+1, +2.5 lbs
85 x 11+3, +2.5 lbs

-HS Reverse V Squats
380 x 10, matched last week
380 x 8, matched
380 x 8, -1 rep

-Hack Squats
210 x 13, +1 rep from LW
210 x 10, matched
210 x 10, +1 rep

-HS Incline Press
200 x 14, -1 rep from LW
180 x 12, matched
160 x 12, matched

-Matrix Narrow Stance Calf Press
270 x 16+5 partials
230 x 14+5
200 x 14+4

-HS Preachers
60 x 16+3 partials
50 x 14+2
45 x 14+2
40 x 14+3

-DB Laterals
25's x 19+4 partials
22.5's x 16+4
20's x 15+5
17.5's x 14+5

Workout Time: 92 minutes

 

[CJ]

12/5, Thursday
Back, and extras

-HS Reverse Pulldowns
230 x 12, matched last week
210 x 13, +1 rep
190 x 15, +1 rep

-HS OH CS Rows
260 x 10, +10 lbs from last week
240 x 13, +10 lbs
220 x 16, +10 lbs

-EZ Handle Cable Triceps Pushdowns
67.5 x 19, +2.5 lbs from last week
60 x 17, +2.5 lbs
52.5 x 17, +2.5 lbs
45 x 18, +2.5 lbs

-Machine Laterals
92.5 x 23+4 partials
80 x 18+3
70 x 18+4
60 x 20+4

-A1) Bosu Crunches
3 quality sets

-A2) EZ Bar Reverse Curls
60 x 18
60 x 15
50 x 18+2 partials

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

LISS/Zone 2 Cardio
Treadmill
9.0 incline/3.0 speed
30 minutes
HR: ~130 bpm
Cals: 247 Cals
Dist: 1.5 miles


Workout Time:
Weights: 63 minutes
Cardio: 30 minutes

 

[CJ]

Friday, 12/6
Chest, Legs, and extras

-Matrix Chest Press*
200 x 12
200 x 11
200 x 8

-HS Incline Press*
180 x 14
180 x 12
160 x 13

*flipped the order of the first two exercises, because the Inc Press was occupied. It felt really good, so I'll keep this order going forward.

-Leg Extensions
165 x 19, +5 lbs from last week
140 x 18, +5 lbs
120 x 18, +5 lbs

-A1) Wide Calf Press
225 x 19+5 partials, +5 lbs from LW
185 x 18+5, +5 lbs
165 x 17+4, +5 lbs

-A2) DB Laterals
22.5's x 24+3 partials, +3 reps from LW
22.5's x 17+5, +2.5 lbs from LW
20's x 16+6, +2.5 lbs
17.5's x 16+5, +2.5 lbs

-B1) 45° Hip Extensions
3 quality sets

-B2) Straight Bar Biceps Curls
70 x 15, matched last week
60 x 16, +1 rep
50 x 18, +1 rep
50 x 14, +1 rep

-----------

HIIT/Zone 4 Cardio

3:00 warmup @L5

4 Rounds of:
4:00 max sustained effort @L17
3:00 light pedal recovery @L5

2:00 Cool down @L5

Rd 1: 157 HR, ~200 watts
Rd 2: 157 HR, ~200 watts
Rd 3: 157 HR, ~200 watts
Rd 4: 158 HR, ~200 watts

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

Workout Times
Weights: 67 minutes
Cardio: 30 minutes

 

[Jeffgoldblumlipswork]

-EZ Handle Cable Triceps Pushdowns
67.5 x 19, +2.5 lbs from last week
60 x 17, +2.5 lbs
52.5 x 17, +2.5 lbs
45 x 18, +2.5 lbs

I couldn't find the last time you used this movement. When you add 2.5 is your rep range staying the same, or usually dropping a few reps.
I know you marked lost reps but I assume if you add weight the lost reps become null in terms of something you would note on your training.

 

[CJ]

I couldn't find the last time you used this movement. When you add 2.5 is your rep range staying the same, or usually dropping a few reps.
I know you marked lost reps but I assume if you add weight the lost reps become null in terms of something you would note on your training.

I perform this exercise every Thursday. Last week, I did the first few sets with the rope and my final set with the EZ attachment, as some jamoke was using it.

I typically use a desired rep range for each set. Once I'm doing more reps than the desired range, I'll add weight the following session. Usually this results in a few less reps, and I stick with that weight until I'm once again doing more reps than the desired range, then I go up in weight again.

This is called Double Progression. You earn your weight increases instead of trying to force them.

 

[Jeffgoldblumlipswork]

Ok yea I see the previous set now, everything is -1 except that last set

 

[CJ]

Ok yea I see the previous set now, everything is -1 except that last set

Also, I don't freak out if I lose the occasional rep or so, week over week. Sometimes we have good workouts, sometimes they're simply just getting the work in.

If it's over multiple weeks, or across a bunch of exercises, I'll try to assess why, so it can be corrected.

 

[Jeffgoldblumlipswork]

If it's over multiple weeks, or across a bunch of exercises, I'll try to assess why, so it can be corrected.

Have you had this happen in recent memory? Seen a movement decline and been unsure why.

 

[CJ]

Have you had this happen in recent memory? Seen a movement decline and been unsure why.

Not recently, but it's happened many times.

When it does, I ask myself... Have I been sleeping well? Has my overall life stress been low? Am I eating appropriately to support progression? Have I been feeling well?

If any of the answers are, no, then that's what needs to be addressed, first.

If I answered yes to all of them, I'll either take a deload week if every/most lifts are stagnant/regressing, or I'll deload that specific bodypart if it's only that one that's having an issue.

I'll deload a specific muscle by lowering its volume for an entire week. Generally, I'll accomplish this by dropping a set, and staying 2-3 reps away from failure on the sets that I do perform. I'll keep the weight on the bar the same, or slightly lower, but no more than a 10% drop in load.

I'll deload the entire body by doing what I listed above, but for every exercise. Or if I'm going on vacation, I'll just take the entire week off.

 

[CJ]

Weekly Update:

It was one of those weird weeks, bodyweight wise. A big jump at the beginning of the week, it stuck stuck around for 6 days, then fell off day 7.

As a result, I had a weekly average weight gain of 2.5 lbs, up to a 203 lb average. I wouldn't be surprised to see a small drop in weight next week. Average weekly total was 4402 Cals.

Appetite is still strong, I feel satiated after meals, but not disgustingly full. I'm trying to keep my appetite moderate/high throughout this gaining phase, I don't want to simply keep shoveling food down the hole.

Training has been going well, making overall progress. I performed 4.5 hours of cardio this week, mostly during a 3.25 hour hike. I'm still happy with what I'm seeing in the mirror, even though I battle body dysmorphia to a degree.

Week 3 is in the books!!!

 

[CJ]

12/8, Sunday

Looonnnnnnnnng fucking hike, trudging through a foot of snow, questioning my life's decisions. It wasn't fun.

 

[CJ]

12/9, Monday
Torso +Arms

I combined my normal Sunday and Monday workouts, then truncated them, to accommodate yesterday's long all day hike.

-Matrix Shoulder Press
135 x 11
125 x 10
115 x 11
105 x 13

-Matrix Lat Pulldowns
160 x 14
145 x 15
130 x 17

-Matrix Chest Press
190 x 12
170 x 12
150 x 12

-Matrix CS Ntrl Grip Rows
130 x 16
130 x 15
130 x 13

-45° DB Raises
22.5's x 19+3 partials
20's x 16+4
17.5's x 17+3
15's x 17+3

-LF Cable Curls
25's x 13
20's x 13
15's x 15
15's x 13

-Seated OH DB Tricep Extensions
30's x 15
27.5's x 13
25's x 14
22.5's x 16

-Hoist Ab Crunches
37.5 x 30
30 x 22
25 x 20

Workout Time:
92 minutes


*that workout was a slog. I'm pretty beat up from yesterday's hike, but it was a good effort, nonetheless.

I wasn't worried about comparing reps vs last time, as the entire workout was different, so it wouldn't have been a direct apples to apples comparison.

Next week will probably be the same.

 

[Yano]

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