CJ's Training and Nutrition Log

CJ

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Just felt like posting what I do going forward, mostly to be kept in check if I start to do something dumb.

Because of my crazy work schedule, I'm running a modified PPL split. Mostly everything will be a top set then 2 down sets. I'll more than likely chop off one of the down sets when I'm off cycle, and only on TRT.

Lately I only have been taking one day off from work per week, either Tuesday or Wednesday, so that will be my main leg day.

The other days that I can get to the gym I'll be rotating through a Push and Pull day, both have a separate A and B day. I should be able to get to the gym 4-5 days per week, so I'll hit everything 2x per week, or every 8 days at worst.

I'll also do a little extra leg work on Saturday, so that legs get hit 2x per week. I just can't do a proper full leg workout after work, my work days average 12 hours.

I'll just start from this week..
Starting pic, taken June 8, 2021.
Screenshot_20220614-040657_Gallery.jpg
 
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CJ

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Monday June 28th:

PUSH DAY B:
-Barbell Strict Press
160x8, 135x10, 115x13
-Hammer Strength BTN Shldr Press
140x9, 110x12, 90x15
-Hammer Strength Inc Military Press
90x16, 16, 15

-Machine Lateral Raises
20 each side x 22, 18+Partials, Drop Set(20's x16, 15's x11, 10's x 11+Partials
-A1) Hammer Strength Preacher Curls
45x25, 20, 18
-A2) Rotary Calf Machine
210x21, 18, 18
-Giant Bouncy Ball Ab Crunches
3 sets until I want to vomit

Every set taken to failure.
 
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CJ

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Tuesday June 29th:

PULL DAY A:
-Ntrl Grip T-Bar Rows
100x8, 70x16, 12+Partials
-OH Wide Pulldown Machine
180x12, 140x18, 12+3 w/momentum
-Barbell Shrug Rows, SS w/ 45 lb plate shrugs
135x18+22, 18+20, 16+18

-Rear Delt Row Machine
55x23, 20, 20
-A1) OH Tricep Ext Machine
60x16, 50x17,13
-A2) Seated Calf Raises
70x22, 55x20, 45x22

Everything to failure, except the shrug rows, grip became an issue. Probably the rear delt row machine too, if I'm being honest.
 
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quackattack

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I'm glad you started a log. Hoping to learn a few things from this one.
 

BrotherIron

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What are you doing diet wise right now?

Good to see you posting your training again.
 

CJ

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What are you doing diet wise right now?

Good to see you posting your training again.
I was doing really well on a cut, went strong for 9 weeks, dropped about 13 lbs.

Last 4 weeks have been a roller coaster calorie wise, but I've maintained my weight on about a 4300 Cals average. Lots of high and low days, not planned, just basically a shit show. Basically treading water, can't even call it a diet break though.

Next few weeks it's back to fat loss for a final push before going to maintenence until September.
 
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I don't know how you manage to lift with that work schedule and a family. I feel like I'm partially retired and can barely fit my lifting in.

So good job CJ, impressive. You don't leave anyone with any excuses.

Did you start going to a gym? I feel like there is more machine stuff than in your older routines.
 

CJ

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I don't know how you manage to lift with that work schedule and a family. I feel like I'm partially retired and can barely fit my lifting in.

So good job CJ, impressive. You don't leave anyone with any excuses.

Did you start going to a gym? I feel like there is more machine stuff than in your older routines.
Yes, going to a sweet gym now. Lots of old school stuff, plates up the ass, almost nobody doing cardio.... It's so much better.

It is a struggle finding balance, and truthfully, I'm in a no win situation. Average day, add in an hour or so at the gym, by the time I get home and eat and shower, I'm already past the point where I should be asleep if I want 8 hours. Everything is on the back burner now, except work, but it's only temporary.
 

Trump

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On the work schedule I’m doing 60 minimum 12 hour shifts with the max shift reaching 22 hours so far. I getting the gym around 4 times a week. Stop complaining about work and just get it done. I am super human though so ignore what I just said
 

CJ

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On the work schedule I’m doing 60 minimum 12 hour shifts with the max shift reaching 22 hours so far. I getting the gym around 4 times a week. Stop complaining about work and just get it done. I am super human though so ignore what I just said
But you're lucky, no family around to bother you on your work days. ;)

I'm not complaining though, I'll adjust accordingly. Meal prep had to change, less fresh home cooking, more canned/bagged veggies, paired with easy to cook meats and rice. Stuff like that. I'll make it work.
 

Spear

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I shall be following. Post noodz please.
 

Jin

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Watch and learn people.
Get it CJ.
 

sfw509

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Looking forward to the log. Ill be following.
 

CJ

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PUSH DAY A:

-Low Inc DB Bench
90's x 7, 65's x 12,10
-Converging Chest Press Machine
180x8, 140x12, 110x14
-Converging Inc Chest Press Machine
90x18, 15, 14
All sets above to failure, it's a struggle by the end.

-DB Shoulder Triads (superset of DB Laterals, DB Rear Flyes, DB Front Raise)
20's/20's/15's x 20-13-12
17's/12's/12's x 18-15-12
15's/10's/10's x 21-17-12
All sets above to a really good burn, some sloppy reps to finish it out.

-Inc DB Curls
30's x 13, 25's x 11, 20's x 10+4 Hammer Curls
All to failure, and beyond on the last set.

-Skipped Calfs, tattoo is healing, it would be foolish to train them.

-Giant Bouncy Ball Crunches
3 sets until it hurt a bunch
 

Spear

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I like those sloppy reps at the end, really let you know you’re pushing hard.
 

DEADlifter

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You know a shit ton more than me about everything. I found it interesting you do biceps on your push day. What's the thought process behind this?
 

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