CJ's Training and Nutrition Log

CJ275

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BACK DAY... plus some other stuffs

-OH Grip T-Bar Row Plate Loaded Machine, 3x9+
90x9,9,11. 8's last week, 10's next week.

-Ntrl Grip Hammer Strength Chest Supported Row, 3x9+
230x9,9,11. 8's last week, 10's next week.

-Ntrl Grip Shoulder Width Cable Pulldowns, 3@r8+(12-15)
133x17,13,12+Partials. 130 LW, 136 NW

-Leg Extensions, 3@r8+(12-15) w/holds
135x15,12,12.

-A1) Machine Skullcrushers, 3@r9+(10-15)
115x13,12,11

-A2) Standing Calf Machine, 3@r9+(15-20)
190x18, 170x18, 150x18+Partials
 
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CJ275

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Weekly nutrition summary, 7 day period ending July 26th.

202.9 lbs (didn't track prior 2 weeks, vacation shenanigans overlapped that time period. I am up 2.5 lbs from 3 weeks ago, but that's expected)

3885 Cals
388g C
271g P
117g F
 

CJ275

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SHOULDER focus day:

-Strict Press, 3x7+, 1x10-12
150x7,7,9. 125x12.
6's last week, 8's next week.

-Hammer Strength Shoulder Press, 3@r8+(8-12)
130x10,8. 110x11.

-Hammer Strength Incline Benchpress, 4@r8+(8-12)
180x9, 160x10, 140x12,12.

-DB Shoulder Raise Triad(S/R/F), 3x15-20
22.5's(side)/17.5's(rear)/12.5's(front) x
25-17-18
19-20-17
18-20-16

-Hammer Strength Plate Loaded Preachers, 3@r9+(15-20)
50x17,15, 40x16.
Lowered the weight, upped the rep range, slower tempo with holds, due to a little tenderness at the insertion point of the biceps tendons. This kept the stress in the muscle bellies. Worked well.

-Incline DB Curls, 3@r9+(12-15)
20's x 15,12. 17.5's x 14+6 Hammer Curls to burn it out.
 
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Seems you were going to failure on the DB raises. Sick workout, man.
 

CJ275

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LEG DAY, plus some other thingamajiggies:

-Seated Leg Curls, 3@r8+(8-12)
100x15,14,15.
*switched up my form a bit, went less explosive and more controlled on the concentric, and kept my ankles in plantar flexion for as many reps as possible, then dorsiflexed them at the end for a few extra reps with the calfs helping out. Definitely felt much better this way.

-Reverse Power Squats, 3x8+, 1x12-15
+410x8,8,11. +320x14

-Cybex Seated Leg Press, 3@r8+(15-20)
350x17,16,14.
*tried out the new machine, since I maxed out the stack on the other one. This one goes up to 450 lbs so I have some room to run with.

-Hammer Strength OH Grip Chest Supported Upper Back Row, 3@r8+(8-12)
150x12,10,10

-A1) Cross Cable Tricep Extensions, 3@r9+(12-15)
20's x 19,12, 15's x 13+5(stepped closer, changed the profile)

-A2) Rotary Calf Machine, 3xQuality Reps(15-20)
310x20, 270x16, 230x18
 

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300-RichardSimmons-042712-jpg_191438.jpg

Nice work CJ
 

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Hey Cj did you ever try doing 50 laterals a day. Lighter weight of course. It helped me with my shoulders. Also prepared my shoulders for more frequency and volume. Nothing like a nice pair of delts.
 

CJ275

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Hey Cj did you ever try doing 50 laterals a day. Lighter weight of course. It helped me with my shoulders. Also prepared my shoulders for more frequency and volume. Nothing like a nice pair of delts.
No I haven't, but I'm not opposed to it.
 

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Chest+Shoulders

-Low Inc DB Bench, 3x8+
85's x 8,8,8.
Even though I hit all the reps in the 3 weeks of 6's, 7's, and 8', I'm going to repeat the wave with the same weight. I have more to get out of the 85's before I increase to the 90's.

-Hammer Strength Incline Press, 3@r8+(8-12)
180x10,8 150x11

-HS Shoulder Press, 3@r8+(8-12)
110x11,10,10

-DB Laterals, 3x15-20(quality reps, use a little momentum at end of sets to get a few extra reps)
27.5's x 17, 25's x 18, 22.5's x 20

-A1) Standing Calf Raise Machine, 4@r9+(15-20)
190x23, 180x18, 160x15, 120x18+Partials to failure + Stretch Hold........ Holy fukk, OUCH!!!!

-A2) Incline DB Curls, 4@r9+(12-15)
20's x 21,15,12 17.5's x 15+5 Hammer Curls
 
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Going to give the chest and shoulders workout a try tonight, out of pre workout but still excited to give it a go!
 

CJ275

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Going to give the chest and shoulders workout a try tonight, out of pre workout but still excited to give it a go!
My chest is light/medium sore today, should be good to go by Wednesday when I hit Chest+Shoulders again. I like to hit muscle groups 2x/week.

Oh, if you weren't sure, 3@r8+ means 3 sets, first 2 sets are at r8, which means that I leave 2 reps in the tank, and the 3rd set I go to technical failure.
 
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I need to prioritize legs twice a week do you think doing something like quads then hanky’s or a heavy and then light day or does it matter? I’m trying to grow my legs
 

CJ275

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I need to prioritize legs twice a week do you think doing something like quads then hanky’s or a heavy and then light day or does it matter? I’m trying to grow my legs
Brother Iron nailed it, that's the ideal way.

What I'll be doing though, is I'll be hitting both Back and Legs on the same day (blasphemous, I know) is prioritizing one of those, and adding a little extra volume for the other at the end.

On the tail end of my back day going forward, I'll be hitting leg extensions and 45° hip extensions. If all goes well with the hip exts, those will eventually become RDLs.

End of my leg day, I hit some chest supported upper back rows.
 

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Brother Iron nailed it, that's the ideal way.

What I'll be doing though, is I'll be hitting both Back and Legs on the same day (blasphemous, I know) is prioritizing one of those, and adding a little extra volume for the other at the end.

On the tail end of my back day going forward, I'll be hitting leg extensions and 45° hip extensions. If all goes well with the hip exts, those will eventually become RDLs.

End of my leg day, I hit some chest supported upper back rows.
Im loving that split im doing. It has back/hamstring days & then "quad" days, which the hams get hit indirectly.
 

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BACK DAY, plus some Legs

-T Bar Rows, 45° Grip, 3x8, 1x12-15
90x8,8,8(r8) 70x16(r10)

-Wide OH Pulldown Machine, 3@r8+(8-12)
140x14,13,10+2 w/momentum

-Ntrl Grip Hammer Strength Chest Supported Rows, 3@r8+(10-15)
140x14,13,15

-A1) Leg Extensions, 3@r8+(15-20)
120x21,16,14
-A2) 45° Hip Extensions, 3 x Quality Reps
BW+25x20,16,15.
*Haven't done a hip extension exercise in quite some time, went slow and methodical, this kicked my ass!!!

-B1) Machine Dips, 4@r9+(15-20)
180x16,13,12 150x15
-B2) Calfs-4 sets
Sets 1-2: Standing Calf Machine
160x25,17
Sets 3-4: Seated Calf Raises
45x20,20
 
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