CJ's Training and Nutrition Log

CJ275

Mod Squad
Joined
Feb 24, 2014
Messages
9,572
Reaction score
12,895
Points
333
CHEST focus....

A) Low Inc DB Bench
90's x 6,6,7
65's x 10

B) HS Decline Press
180x11,10,11
140 x 15

C) HS Military Press
130 x 9,8,8
90 x 13

D) DB Laterals
20's x 21
17.5's x 25,22
17s/15s/12s/10s(drop set) x 15-6-7-8+Partials

E1) Machine Skullcrushers
100 x 14
90 x 12
80 x 12
70 x 14

E2) Giant Bouncy Ball Crunches, 4 sets in between triceps sets
 

CJ275

Mod Squad
Joined
Feb 24, 2014
Messages
9,572
Reaction score
12,895
Points
333
LEGS, with extra BACK work... This one hurt.

A) Seated Leg Curls, plantar + dorsi flexed
110 x 8+7
100 x 9+6
90 x 8+9

B) Power Squats, facing IN
+410 x 6,6,8
+270 x 14

C) Power Squats, facing OUT
+180 x 10,9,10

D) OH Grip HS CS Upper Back Row
160 x 10,8,8

E) Plate Loaded Pulldown Machine
140 x 15,12,12

F1) Rotary Calf Machine
270 x 22
240 x 18
210 x 19
180 x 22

F2) DB Hammer Curls
30's x 19,14
25's x 17,16
 

CJ275

Mod Squad
Joined
Feb 24, 2014
Messages
9,572
Reaction score
12,895
Points
333
SHOULDER focused day....

A) DB Rear Delt Flyes
17.5's x 25
20's x 16, 16

B) HS Military Press
150 x 15
160 x 10, 9
90 x 17

C1) HS Chest Press
140 x 11, 11
90 x 20

C2) Seated Calf Raises
70 x 24
55 x 20
45 x 25

D) Cable Lateral Raises
3 sets of lots of reps

E) Cable Front Raises
3 sets of lots of reps

F) Cross Cable Tricep Extensions
4 sets of lots of reps

G) Cable Upright Row
1 rest pause set
52.5 x 25-10-11
 

Trendkill

Senior Member
Joined
Jun 3, 2021
Messages
506
Reaction score
811
Points
63
When are you and DL going to have a 1RM contest on the rotary calf machine?
 

Migmaster

Senior Member
Joined
May 9, 2021
Messages
368
Reaction score
239
Points
43
It's an awful balancing act.... Work, sleep, gym, family.

I feel as though I'm failing. 😞
I understand completely. I bet you are exhausted and sleep deprived. Both kill gains. I admire your effort
 

CJ275

Mod Squad
Joined
Feb 24, 2014
Messages
9,572
Reaction score
12,895
Points
333
BACK focus...

A) Ntrl Grip Shldr Width Cable Pulldowns
170 x 12,10,8

B) 45° Grip T-Bar Rows
+75 x 10,11
+55 x 16+2 Partials

C) OH HS CS Upper Back Rows
140 x 10
120 x 12
90 x 16+2 w/momentum

D) 45° Smith Mach Shrug Rows
+90 x 20
+110 x 15
+90 x 18
(+90 just felt better)

E) Leg Extensions
180 x 13
150 x 14
120 x 13
100 x 13+3+3

F1) Rotary Calfs, full reps + partials
330 x 14+10
290 x 15+6
250 x 14+6
210 x 17+4

F2) DB Hammer Curls
27.5's x 21,17
25's x 16,15
 

CJ275

Mod Squad
Joined
Feb 24, 2014
Messages
9,572
Reaction score
12,895
Points
333
Week 1 of 16 nutrition/weight gain update...

Up to 205.6 lbs average weight the last week. That's up 0.6 lbs from 2 weeks ago. I'm using 2 weeks ago because I did a quick diet cleanup for Dr appt and bloodwork last week, so it was pretty low.

Weekly Averages:
4270 Cals
401 g C
315 g P
156 g F
 
Top