CJ's 2024/2025 Muscle Gain Block

[CJ]

Tuesday, 1/14
Rest Day

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Wednesday, 1/15
Legs and extras

-Lying Leg Curls
110 x 13, +2.5 lbs
100 x 13, +2.5 lbs
90 x 14+1 partial, +2.5 lbs

-HS Reverse V Squats
410 x 9, +1 rep
410 x 8, +1 rep
410 x 7, +1 rep

-Cybex Hack Squats
*skipped, machine was being used

-Leg Extensions
150 x 17
135 x 15
120 x 13+3 partials

-HS Preacher Curls
65 x 17+1 partial
55 x 14+1
45 x 16+1
40 x 16+1

-Matrix Narrow Stance Calf Press
300 x 17+5 partials
250 x 16+5
220 x (16-8-6)RP set + 4 partials

-DB Laterals
27.5's x 19+5 partials
25's x 17+4
22.5's x 16+4
20's x 16+4

45° Hip Extensions
*skipped, my hamstring is still feeling a bit wonky

 

[Berserker_D]

Hell Yeah brother! You’re killing it!! Keep banging that shit, it motivates us all to go to the next level

 

[CJ]

Thursday, 1/16
Push, extras, and LISS

-Matrix Chest Press
230 x 9, +2.5 lbs, matched reps
210 x 11, +2.5 lbs
190 x 12, +2.5 lbs, +1 rep

-HD Incline Press
200 x 11, +1 rep
180 x 13, +1 rep
160 x 14, +1 rep

-Machine Laterals
92.5's x 20+4 partials, misloaded the weight
80 x 18+4
70 x 18+3
60 x 19+5

-Flat DB Skulls
32.5's x 15
30's x 14
27.5's x 13
25's x 13

-EZ Reverse Curls
70 x 16
70 x 14
60 x 16

-Bosu Crunches
3 quality sets


LISS/Zone 2 Cardio
Matrix Cycle
30 mins
HR: ~125 bpm
Cals: 235
Dist: 9.6

 

[CJ]

Friday, 1/17
Pull, extra legs, and HIIT

-Uni Lateral HS Reverse Pulldowns
125's x 12, matched
115's x 11
100's x 13

-HS OH CS Rows
270 x 13, matched
250 x 14
230 x 14

-Leg Extensions
185 x 17, +5 lbs, matched reps
160 x 16
135 x 16+2 partials

-Straight Bar Curls
80 x 14
70 x 13
60 x 13
50 x 16+2 partials

-Matrix Wide Stance Calf Press
270 x 17+3 partials
230 x 15+3
190 x 15+4

-DB Laterals
27.5's x 19+5 partials
25's x 15+5
22.5's x 15+5
20's x 15+5

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HIIT/Zone 5 Cardio
Matrix Cycle

3:00 warmup @L5

3 Rounds of:
3:00 hard effort @L18
3:00 light recovery pedal @L5

2:00 cool down @L5

 

[CJ]

Weekly Update

9 weeks complete, still going well. Up 0.6 lbs this week to a 208.7 lb average. Dropping GH back to 3 iu's until the arm pain/tingling stops affecting my sleep. Blood pressure had crept up, but over the last couple of weeks, each reading has been lower. Next week will be the halfway point, and I'll compare lifts.

 

[CJ]

Sunday, 1/19
Torso and HIIT
Start of Week 10

-HS Incline Press
280 x 9, +5 lbs, matched reps
245 x 11, +5 lbs
205 x 12, +1 rep

-Matrix Pulldowns
180 x 15, +1 rep
165 x 15, +1 rep
150 x 15, +2 reps

-Matrix Chest Press
220 x 9+Failed Rep, +5 lbs
185 x 11, +5 lbs
150 x 13, +1 rep

-HS Uni Lateral Nuetral Rows
155's x 17
155's x 12
135's x 13

-Machine Laterals
95 x 21+5 partials
80 x 17+4
70 x 18+3
60 x 19+3

-DB Preacher Hammer Curls
30's x 15
27.5's x 15
25's x 14

-Hoist Ab Crunches
3 quality sets

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HIIT/Zone 5 cardio
Matrix Cycle

3:00 warmup @L5

3 Rounds of:
1:00 hard sprint @L26
3:00 light recovery pedal @L5

3:00 cool down @L5

 

[CJ]

Monday, 1/20
Arms + LISS

-Matrix Shoulder Press
150 x 10
130 x 12
110 x 14

-45° DB Laterals
25:s x 20+4 partials
22.5's x 17+4
20's x 18+4
17.5's x 18+4

-Reverse Pec Deck
165 x 20
145 x 18
125 x 19

-Single Arm Rope Tricep Pressdowns
27.5's x 13
25's x 10
22.5's x 12
20's x 10+2 partials

-LF Cable Curls
27.5's x 16
22.5's x 16
20's x 13
17.5's x 15

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LISS/Zone 2 Cardio
Matrix Cycle

30 minutes
HR: ~120 bpm
Cals: 228
Dist: 9.49

 

[CJ]

Wednesday, 1/22
Legs, modified + LISS
*woke up with a muscle spasm/tweak in lower back/side, so I made the decision to not perform heavy spine loaded squat exercises

-Lying Leg Curls
112.5 x 13
102.5 x 13
92.5 x 12+3 partials

-Leg Extensions
190 x 16
165 x 16
140 x 16+3 partials

-HS Preachers
70 x 16
55 x 16
50 x 15
45 x 16+2 partials

-Matrix Narrow Calf Press
310 x 18+3 partials
260 x 16+3
230 x (16-7-5)Rest Pause set + 2 partials

-DB Laterals
27.5's x 21+5 partials
25's x 17+4
22.5's x 15+5
20's x 17+4

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

LISS/Zone 2 Cardio
Matrix Cycle

30 minutes
HR: ~125 bpm
Cals: 235
Dist: 9.62

 

[CJ]

Thursday, 1/23
Push + LISS

-Matrix Chest Press
235 x 8
215 x 9
195 x 10

-HS Incline Press
210 x 11
190 x 12
160 x 14

-Machine Laterals
95 x 19+4 partials
80 x 18+4
70 x 18+3
60 x 19+5

-Flat DB Skulls
32.5's x 15
30's x 13
27.5's x 11
25's x 12

-DB Hammer Curls
30's x 20
30's x 16
25's x 19

-Bosu Crunches
3 quality sets

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LISS/Zone 2 Cardio
Matrix Cycle

30 minutes
HR: ~126 bpm
Cals: 240
Dist: 9.68

 

[CJ]

Friday, 1/24
Pull and HIIT

-Iso Lateral HS Reverse Pulldowns
115's x 14
105's x 13
95's x 13

-HS OH CS Rows
270 x 13
250 x 13
230 x 15

-Leg Extensions
190 x 17
165 x 16
140 x 16

-Straight Bar Curls
80 x 14
70 x 13
60 x 13
50 x 16

-Matrix Wide Stance Calf Press
280 x 18+3 partials
230 x 15+3
190 x 16+5

-DB Laterals
30's x 18+5 partials
25's x 17+4
20's x 19+3
20's x 17+3

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

HIIT/Zone 4 Cardio
Matrix Cycle

3:00 warmup

3 Rds of:
3:00 mins hard effort @L18
3:00 mins light recovery pedal @L5

2:00 cool down

 

[CJ]

10 weeks of training complete, here's the progress made over some of my exercises during that time...

-HS Incline Press
Wk1: 230 x 11
Wk10: 280 x 9

-Matrix Chest Press
Wk3: 200 x 12
Wk6: 220 x 9 *changed rep target
Wk10: 235 x 8

-HS Reverse Pulldowns
Wk1: 220 x 13 (double arm)
Wk10: 115's x 14 (single arm-more ROM)

-HS OH CS Rows
Wk1: 240 x 13
Wk10: 270 x 13

-Matrix Pulldowns
Wk4: 160 x 14
Wk10: 180 x 15

-Matrix Shoulder Press
Wk1: 135 x 11
Wk10: 150 x 10

-Reverse Pec Deck
Wk1: 140 x 20
Wk10: 165 x 20

-DB Laterals
Wk1: 20's x 20
Wk10: 30's x 18

-HS Reverse Squats
Wk1: 380 x 9
Wk9: 410 x 9
Wk10: wasn't able to test, tweaked back

-Cybex Hack Squats
Wk1: 200 x 14
Wk5: 230 x 13
Wk7: 270 x 8 *changed rep target
Wk8: 270 x 9
Wk10: wasn't able to test, tweaked back

-Leg Extensions
Wk1: 150 x 19
Wk10: 190 x 17

-Lying Leg Curls
Wk1: 100 x 14
Wk10: 112.5 x 13

Narrow Stance Calf Press
Wk1: 270 x 13
Wk10: 310 x 18

Wide Stance Calf Press
Wk1: 220 x 19
Wk10: 280 x 18

-Straight Bar Curls
Wk1: 70 x 15
Wk10: 80 x 14

-HS Preachers
Wk2: 65 x 14
Wk10: 70 x 16

LF Cable Curls
Wk1: 22.5's x 18
Wk10: 27.5's x 16

-Flat DB Skulls
Wk4: 32.5's x 11
Wk10: 32.5's x 15

 

[CJ]

Progress pic, taken this morning just after waking up. Bodyweight of 211.8 lbs, I started at a 199 lb average weight 10 weeks ago.

Sweatpants were a bit low, had to edit that out.

 

[CohibaRobusto]

Progress pic, taken this morning just after waking up. Bodyweight of 211.8 lbs, I started at a 199 lb average weight 10 weeks ago.

Sweatpants were a bit low, had to edit that out.


View attachment 55838

This is what 0% bodyfat looks like people

 

[TeddyBear]

Progress pic, taken this morning just after waking up. Bodyweight of 211.8 lbs, I started at a 199 lb average weight 10 weeks ago.

Sweatpants were a bit low, had to edit that out.


View attachment 55838

Shredded at that weight.
I’m a decent 210, not at all lean. You’re in a fantastic spot. Shredded, defined, built. Though I’m partial to being furrier, which you’re capable of

 

[CJ]

Shredded at that weight.
I’m a decent 210, not at all lean. You’re in a fantastic spot. Shredded, defined, built. Though I’m partial to being furrier, which you’re capable of

You should've seen how hairy I was the day before the pic, it was gross!!!

 

[CJ]

Weekly Progress

Up 2.0 lbs this week to a 210.7 lb average. Averaged over 5200 Cals this week, a bit much, but my hunger has been high, and I'm digesting food very well this run.

This week's training will be a deload week, I'm feeling like I could break at any time, a little fragile, for lack of a better word.

 

[Yano]

You should've seen how hairy I was the day before the pic, it was gross!!!

You are proof Sasquatch do exist dude haahahaha You n my buddy Gordon , only reason that dude has a face is cus he shaves from his eyes to just below his collar line , no bullshit , by 5/6 o'clock at night he starts to look like teenwolf again

 

[CJ]

Sunday, 1/26
Torso + HIIT
***DELOAD WEEK***

-HS Incline Press
285 x 6 @r8
230 x 11 @r8

-Matrix Pulldowns
185 x 13 @r8
150 x 17 @r8

-Matrix Chest Press
220 x 8 @r8
175 x 13 @r8

-HS Uni Lateral Nuetral Grip Rows
155's x 14 @r8
135's x 14 @r8

-Machine Laterals
*skipped, only doing lateral delta on MWF this week

-DB Preacher Hammer Curls
30's x 13 @r8
27.5's x 13 @r8
25's x 14 @r8

-Hoist Ab Crunches
3 quality sets

-----------

HIIT/Zone 5 Cardio
Matrix Cycle

3 minute warmup @L5

3 Rounds of:
1:00 hard effort @L27
3:00 light recovery pedal

3 minute cool down @L5

 

[TeddyBear]

You should've seen how hairy I was the day before the pic, it was gross!!!

Should have shown us!!!

 

[CJ]

Should have shown us!!!

My hairy back isn't anyone's spank bank material!!!