CJ's Training and Nutrition Log

[CJ]

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.

 

[CJ]

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.

 

[CJ]

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.

 

[quackattack]

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

 

[Thewall]

Glad to see you logging again!!!

 

[BrotherIron]

What are you doing diet wise right now?

Good to see you posting your training again.

 

[CJ]

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.

 

[CohibaRobusto]

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]

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]

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]

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]

I shall be following. Post noodz please.

 

[PZT]

only here for noodz

 

[Skullcrusher]

Giant Bouncy Ball Ab Crunches

I do ab crunches with two giant bouncy balls!!

 

[Jin]

Watch and learn people.
Get it CJ.

 

[sfw509]

Looking forward to the log. Ill be following.

 

[CJ]

No leg day today though fellas.... Currently sitting in a tattoo chair.

 

[CJ]

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]

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

 

[DEADlifter]

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?