CJ's Training and Nutrition Log

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CHEST and friends...

A) Low Inc DB Bench, 3@r9+(6-8)
90's x 8,6,6. Happy to get this many, have a sprained thumb/wrist.

B) HS Inc Bench, 3@r9+Drop(6-10)
180x11,10,(10+9@90) Smith machine was taken again, had to made do

C) HS Shoulder Press, 3@r9+(12-15)
95x15,12,11

D) Pec Deck, 3x15-20 Quality Reps
70x20,15 60x15+Stretch Hold

E1) Machine Skullcrushers, 4@r9+(10-12)
110x13, 100x12, 90x12,12

E2) Alt DB Curls, 4@r9+(10-12)
35's x 13, 32.5's x 11, 27.5's x 11, 25's x 11+7 Hammer Curls
Are you 300lbs of muscle yet?
 

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LEG DAY is the best day, now I sip Kool-Aid when I'm thirst'aaa...

A) Seated Leg Curls, 3x6-10. Amrap in plantar flexion, then amrap in dorsiflexion. Hold the contraction for a split second.
110x10+7, 100x9+8, 90x8+8+5 Partials + Iso Hold

B) Power Squats, facing IN, 3@r8+(6-10)
410x10,8,8(r10)

C) Power Squats, facing OUT, 3@r8+(10-15)
200x12,11,8(r10)

D) OH Grip HS CS Upper Back Row, 3@r9+ + 1 Down Set
160x13,10,8 110x16

E1) Rotary Calf Machine, 2 Heavy Sets, 2 Light Sets
310x18,10+6 Partials. 170x21,19+8 Partials

E2) DB RDLs, 4 sets, feeling it out.
45's x 15, 50's x 15, 55's x 15, 60's x 15
Felt good, lower back is finally feeling good. Will need straps going forward with these, grip started giving way.
 

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LEG DAY is the best day, now I sip Kool-Aid when I'm thirst'aaa...

A) Seated Leg Curls, 3x6-10. Amrap in plantar flexion, then amrap in dorsiflexion. Hold the contraction for a split second.
110x10+7, 100x9+8, 90x8+8+5 Partials + Iso Hold

B) Power Squats, facing IN, 3@r8+(6-10)
410x10,8,8(r10)

C) Power Squats, facing OUT, 3@r8+(10-15)
200x12,11,8(r10)

D) OH Grip HS CS Upper Back Row, 3@r9+ + 1 Down Set
160x13,10,8 110x16

E1) Rotary Calf Machine, 2 Heavy Sets, 2 Light Sets
310x18,10+6 Partials. 170x21,19+8 Partials

E2) DB RDLs, 4 sets, feeling it out.
45's x 15, 50's x 15, 55's x 15, 60's x 15
Felt good, lower back is finally feeling good. Will need straps going forward with these, grip started giving way.
think Ill do the plantar & doris sets for my leg extensions tonight.

brooooooo, what up with that grip yo?
 

CJ275

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think Ill do the plantar & doris sets for my leg extensions tonight.

brooooooo, what up with that grip yo?
Not sure it'll make a difference on leg extensions, I use it on leg curls, because the Calfs can also flec the knee. It's kind of a mechanical drop set when I do it.

No GI Joe Kung Fu grip anymore. 😞
But it's functional, I get what I need from it.... I can carry ALL the groceries in, and I can furiously masturbate. That's all i need, anything else I can use straps. 🤣🤣🤣
 
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Not sure it'll make a difference on leg extensions, I use it on leg curls, because the Calfs can also flec the knee. It's kind of a mechanical drop set when I do it.

No GI Joe Kung Fu grip anymore. 😞
But it's functional, I get what I need from it.... I can carry ALL the groceries in, and I can furiously masturbate. That's all i need, anything else I can use straps. 🤣🤣🤣
Straps to masturbate? Go on... You have my attention. 🤔
 

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E2) DB RDLs, 4 sets, feeling it out.
45's x 15, 50's x 15, 55's x 15, 60's x 15
Felt good, lower back is finally feeling good. Will need straps going forward with these, grip started giving way.
Love me some DB RDLs. I'm sure the 60x15 set had you burning.
 

CJ275

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Love me some DB RDLs. I'm sure the 60x15 set had you burning.
Hammies felt like they were on the verge of popping because of the stretch. I have pretty tight hammies naturally, I pop them rather easily.
 

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Hammies felt like they were on the verge of popping because of the stretch. I have pretty tight hammies naturally, I pop them rather easily.
If you want some looser hammies then I recommend wall squats, and inch worms. The world's greatest stretch is good too if you use a long stride and don't let your knee touch the floor.
 

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SHOULDERS, and friends...

A) BB Strict Press, 3@r9+(6-8)
155x8,7,8. I'll go up to 157.5 lbs next week

B) HS Shoulder Press, 3@r9+Drop(8-12)
140x12,12,(140x9, 90x8 Drop Set)

C) HS Chest Press, 3@r9+Drop(15-20)
115x18,15,(115x11, 90x7 Drop Set)

D) Machine Laterals, 3 sets that felt like garbage, switching back to DBs next week

E) Smith JM Press, 3@r9+(8-12)
+90x11,8,7

F) Cross Cable Tricep Extensions, 3 sets
17.5's x 14+3 Partials, 12.5's x 15+4 P's, 12.5's x 12-6-5(RP Set) + 7.5's as a burnout drop set. Just trying to get a good pump here, not really logbook'ing it.
 

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BACK, and other odds and ends

A) 45° Grip T-Bar Rows 3@r9+Drop(6-10)
90x10,9, (9/13 @90/45)

B) Ntrl Grip HS CS Row, 3@r9+Drop(8-12)
220x12,10, (10/13 @220/130)

C) OH Grip Cable Pulldowns, 3@r9+
140x13, 120x16, 100x20+Iso Hold

D) Leg Extensions, 3@r9+(15-20)
150x17, 130x13, 110x11+7 Partials

E1) Standing Calf Raises, 4x15-20
260x17+5 Partials, 240x12+6, 220x11+6, 200x11+10 Partials + Stretch Hold

E2) Incline DB Curls, 4x12-15
27.5's x 15, 25's x 12, 22.5's x 11, 20's x 13
 

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Weekly Nutrition Update:

I'm up 0.1 lbs this week to an average weight of 204.1 lbs. I only had 3 weigh-ins this week, so it could be off a little.

4196 Cals
393g C
323g P
139g F
 

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CHEST focused day...

A) Low Inc DB Bench, 3@r9+(6-8)
90's x 7,6,7 Been stuck on 20 total reps for weeks. It's pissing me off!!! 🤣

B) Smith Incline Bench, 3@r9+Drop(6-10)
+130 x 10,9, +130/+90 x 8/6

C) HS Shoulder Press, 3@r9+(12-15)
+95x16,15,14

D) Pec Deck, 3x15-20 Quality Reps
80x15, 70x13, 60x17+Stretch Hold

E) Machine Skullcrushers, 3@r9+Drop(10-12)
115x12, 105x10, 95/70x10/7

F) Cross Cable Triceps Extensions, 3x10-15 (step out/step in)
17.5's x 8+3, 12.5's x 8+5, 7.5's x 10+12
Tris were SMOKED from the Skulls, but still got good contractions and pump from these, even at light weight.
 

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Soooo, I tore my hamstring.....

LEG DAY, and other things...

A) Seated Leg Curls, 3x6-10, amrap plantar flexed then dorsiflexed.
115x7+7, 105x7+8, 95x8+3+Partials + Iso Hold

B) Power Squats, facing In, 3@r8+(6-10)
420x11,9,8

C) Power Squats, facing Out, 3@r8+(10-15)
200x12,10,11

D) OH Grip HS CS Upper Back Row, 3@r9+(8-12) + 1 Down Set
180x10 160x10,8 110x16

E1) Rotary Calf Machine, 4x15-20
310x15, 270x15, 230x15, ...DNF

E2) DB RDLs, 4 quality sets
60's x 15, 65's x 15, 70's x......POP!!!!

Workout over, heard the muscle tear, was gross. Pretty sure it was the muscle and not the tendon.

I fukkin love/hate RDLs, this is not the first time I've popped a hsmmie doing them, but it's the worst. I'm in pain. I'm never doing them again, it's not worth it.
 

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CHEST focused day...

A) Low Inc DB Bench, 3@r9+(6-8)
90's x 7,6,7 Been stuck on 20 total reps for weeks. It's pissing me off!!! 🤣

B) Smith Incline Bench, 3@r9+Drop(6-10)
+130 x 10,9, +130/+90 x 8/6


C) HS Shoulder Press, 3@r9+(12-15)
+95x16,15,14

D) Pec Deck, 3x15-20 Quality Reps
80x15, 70x13, 60x17+Stretch Hold

E) Machine Skullcrushers, 3@r9+Drop(10-12)
115x12, 105x10, 95/70x10/7

F) Cross Cable Triceps Extensions, 3x10-15 (step out/step in)
17.5's x 8+3, 12.5's x 8+5, 7.5's x 10+12
Tris were SMOKED from the Skulls, but still got good contractions and pump from these, even at light weight.
Do you prefer this over Hammer Strength? I've been using the HS incline as my primary horizontal push for this meso and my titties have never been so glorious.
 

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Do you prefer this over Hammer Strength? I've been using the HS incline as my primary horizontal push for this meso and my titties have never been so glorious.
I use the HS as well if the Smith isn't open. Both are good.
 

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Soooo, I tore my hamstring.....

LEG DAY, and other things...

A) Seated Leg Curls, 3x6-10, amrap plantar flexed then dorsiflexed.
115x7+7, 105x7+8, 95x8+3+Partials + Iso Hold

B) Power Squats, facing In, 3@r8+(6-10)
420x11,9,8

C) Power Squats, facing Out, 3@r8+(10-15)
200x12,10,11

D) OH Grip HS CS Upper Back Row, 3@r9+(8-12) + 1 Down Set
180x10 160x10,8 110x16

E1) Rotary Calf Machine, 4x15-20
310x15, 270x15, 230x15, ...DNF

E2) DB RDLs, 4 quality sets
60's x 15, 65's x 15, 70's x......POP!!!!

Workout over, heard the muscle tear, was gross. Pretty sure it was the muscle and not the tendon.

I fukkin love/hate RDLs, this is not the first time I've popped a hsmmie doing them, but it's the worst. I'm in pain. I'm never doing them again, it's not worth it.
Damn! I'm sorry to hear that man. Was there any indication before it happened, such as really tight stretch or pain/cramping, etc?

Get to the doctor! I hope this won't screw your bulk 😢
 
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