CJ's Training and Nutrition Log

TODAY

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Also, as somebody with a history of hamstring ailments (including partial tears,) I'd HIGHLY addvise that you take rehab seriously. I fucked around with my recovery after my most recent hamstring injury and my hips are now hopelessly uneven.
 

CJ275

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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 😢
Popping a hammy isn't a new thing for me, I'm susceptible to them.
 

CJ275

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I can feel the injured muscle with my fingers. I follow it down to the knee, tendon still intact. Can't really follow it up to the hip, but the pain is squarely in the muscle belly.

No bruising, just soreness. I think I lucked out.
 

Skullcrusher

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Please let yourself heal before tearing shit up again.

Get well soon bro.
 

Skullcrusher

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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!!!
120 lbs for 30 reps
140 lbs for 22 reps
160 lbs for 15 reps
180 lbs for 10 reps
...you know this man! :ROFLMAO:
 

CJ275

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BACK and other stuff...

A) 45° Grip T-Bar Rows, 3@r9+(8-10)+Drop
95x10,8 95/70/45x8-8-10

B) Ntrl Grip Shldr Width Cable Pulldowns, 3@r9+(10-15)+Drop
140x14,12 140/100x10-10

C) Ntrl Grip HS CS Rows, 3@r9+(8-12)+Drop
180x14,13 180/140x12-9

D) Leg Extensions, 3@r9+(~15)+Drop
150x17, 130x13, 110/70x11/7

E1) Rotary Calf Machine, 4x20+
210x27, 190x21, 170x20, 150x22

E2) Inc DB Curls, 4x12-15
25's x 18,12 20's x 12,12+5 Hammer Curls

All the drop sets might've been a mistake, I was pretty messed up after the first 3 exercises. Stupid rookie move.
 

CJ275

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CHEST focused day...

A) Low Inc DB Bench, 3@r9+(6-8)
90's x 8,7,7. 22 total reps, I had been stuck at 20 reps for the previous 4 weeks. 😊

B) Smith Inc Bench, 3@r9+Drop(8-12)
+130x10,8 +130/+90 x 7+6

C) HS Shoulder Press, 3@r9+(12-15)
+100 x 13,13,11

D) HS Chest Press, 2@r9+(15-20)
+90 x 20,15 Focusing on a deep stretch and strong contraction, getting blood in the muscle.

E1) Machine Skullcrushers, 3@r9+Drop(12-15)
105x13, 95x12, 85/70 x 11+6

E2) DB Laterals, 3xMax Quality Reps + RP Set(~20 reps)
17.5's x 22, 15's x 22, 20-10-8(RP Set)
 

CJ275

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Can you do a write up of a sample day of your eating?
Today....

Breakfast:
4 eggs, scrambled, cooked in
1 Tbsp of Olive Oil, with
2 Chicken Sausage patties, diced mixed in
Coffee, with sweetened Vanilla Almond Milk
Fistful of Salad Greens
2 Fish Oil caps, with Vit D

Intra Workout Shake
2 scoops Gatorade Powder
1 scoop Whey Isolate
1 scoop Creatine Monohydrate
Salt and Potassium Chloride

Lunch 1
6 ounces 93% ground beef, mixed with
90g dry weight rice, cooked in
1 cup Beef Bone Broth, with
Frozen Spinach mixed in

Lunch 2
Same as Lunch 1

Dinner
8 ounces Sockeye Salmon, Cajun seasoned, over
90 g dry weight rice, cooked in
1 cup Chicken Bone Broth
Asparagus Spears

Snack
Half a big container of Chobani Greek Yogurt, strawberry flavored, with
1 cup blueberries mixed in
4 reduced fat jalapeño cheese sticks.

That's about 3600 Cals, I'll have some ice cream too, because it's 🤗🤗🤗



Late Edit.....
On work days, I eat a late dinner, so in place of the Snack, I have a 3rd lunch, which is usually leftovers from the prior day's dinner.
 
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Send0

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Today....

Breakfast:
4 eggs, scrambled, cooked in
1 Tbsp of Olive Oil, with
2 Chicken Sausage patties, diced mixed in
Coffee, with sweetened Vanilla Almond Milk
Fistful of Salad Greens
2 Fish Oil caps, with Vit D

Intra Workout Shake
2 scoops Gatorade Powder
1 scoop Whey Isolate
1 scoop Creatine Monohydrate
Salt and Potassium Chloride

Lunch 1
6 ounces 93% ground beef, mixed with
90g dry weight rice, cooked in
1 cup Beef Bone Broth, with
Frozen Spinach mixed in

Lunch 2
Same as Lunch 1

Dinner
8 ounces Sockeye Salmon, Cajun seasoned, over
90 g dry weight rice, cooked in
1 cup Chicken Bone Broth
Asparagus Spears

Snack
Half a big container of Chobani Greek Yogurt, strawberry flavored, with
1 cup blueberries mixed in
4 reduced fat jalapeño cheese sticks.

That's about 3600 Cals, I'll have some ice cream too, because it's 🤗🤗🤗
Damn, maybe I don't just eat a bunch of ingredients. 🤣
 

CJ275

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Screenshot_20210923-082846_Google.jpg

A) Lying Leg Curls, 3x15 @ 30 lbs
This was just to move through a good ROM, to prevent any scar tissue from forming at the tear, and to get fresh blood and nutrients in there. I could feel the tear, but it was fine.

B) Power Squats, facing IN, 3x6 @ +410
Went lighter, and stayed away from failure on these. I didn't feel the hammie at all.

C) Power Squats, facing OUT, 3x10@ +180
Same as above, went lighter not near failure, didn't feel the hamstring.

D) Leg Extensions, 3@r9+
110x16, 100x15, 90x16

E) OH HS CS Upper Back Rows, 3@r9+(8-12) + 1 Down Set
180x11,8 160x10 120x15

F1) ALT DB Curls, 4x10-12+Drop Set
35's x 12, 30's x 12, 27.5's x 12, 25's/15's/10's x 12-11-13

F2) Seated Calf Raises, 4x~20 Reps
50x30,20,19,19
 

CJ275

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SHOULDERS and shit....

A) Barbell Strict Press, 3@r9+(6-8)
160x5, 135x10,8. Hurt like hell to press today, I'm battling a sprained thumb. Tapped out of set 1 early, hurt too bad. I was able to tolerate 135, but I wasn't able to press in the proper groove, so stayed away from failure.

B) HS Shoulder Press, 3@r9+(8-12)
150x10, 140x9, 130/110/90x9-5-7(drop set) I was able to modify my grip on this machine, got 3 good sets in.

C) HS Chest Press, 3@r9+(12-15)
140x12, 120x13, 120/100/90x11-7-7(drop set)

D) DB Laterals, 3 Quality Sets
17.5's x 28,20. 17.5's/15's/12.5's x 15-6-6 then immediately into an outstretched arms hold with the 5 lb'ers until I couldn't hold my arms up any longer. Yeah it hurt.

E) Cross Cable Tricep Extensions, 4x15-20
15's x 22,16 (both sets were stepped out from the stacks) 12.5's x 12+5(step out+in), 9+6(out+in)
 
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