CJ's Training and Nutrition Log

[CJ]

I'll post today's workout when I get a chance, I'm in the middle of a hardwood flooring installation. Here's yesterday's work...

 

[Oakley6575]

Thats a lot of work! Good for you. Is it going smooth or kicking your ass?

 

[CJ]

Thats a lot of work! Good for you. Is it going smooth or kicking your ass?

Yes to both.

No major issues with the install, but I'm not used to that type of work, so my lower back and knees are shot.

 

[Yano]

Yes to both.

No major issues with the install, but I'm not used to that type of work, so my lower back and knees are shot.

we installed a lot of laminate and hard wood , never underestimate the value of a good pair of cocksucker shoes ,,, aka , knee pads

 

[DEADlifter]

Putting in flooring is right there on my list with cutting in base boards. Murder on the knees.

 

[Send0]

Yes to both.

No major issues with the install, but I'm not used to that type of work, so my lower back and knees are shot.

Use a pair of gel based knee pads... Or even knee rollers.

Unfortunately not a whole lot you can do about the low back, being bent over all the time... but you should be used to that position by now

 

[CJ]

I've been terrible lately at keeping this log updated. I had a lot going on the last month, been really busy, the log took a backseat. I haven't missed a single workout in that time though, and have done some hiking.

PUSH DAY:

A) Matrix Chest Press
180 x 11
160 x 12
140 x 13

B) HS Incline Press
160 x 11
140 x 10
100 x 16-5-5 rest pause set

C) HS Preacher Curls
65 x 12+3 partials
55 x 11+4 partials
45 x 13+4 partials

D) Matrix Dip Machine
170 x 14
150 x 16
130 x 18

E1) Seated DB Curls
25's x 17
20's x 18
20's x 16-6-5+Partials (rest pause set)

E2) DB Laterals
20's x 17+5 partials
17.5's x 17+5 partials
15's x 19-10-7+8 partials (rest pause set)

F) Hoist Ab Crunches
45 x 23
40 x 15
35 x 14

Back(not hip) Extensions
1 set @ bodyweight
My lower back has been an asshole lately. I need to strengthen it back up, so easing into it.

Total Time: 75 minutes

 

[CJ]

Yesterday's Leg Day:

A) Matrix Lying Leg Curls
105 x 12
95 x 11
85 x 14-6-4+Partials (rest pause set)

B) Cybex Hack Squats
+320 x 8
+270 x 10
+230 x 10
+180 x 13

C) Matrix Leg Extensions
100 x 13
90 x 13
80 x 11+7 partials

D1) Matrix Calf Press
230 x 20+5 partials
190 x 14+3
150 x 12+4

D2) Matrix Machine Laterals
90 x 19+4 partials
90 x 14+5
80 x 13+6

E) Dual Cable Ntrl Grip Pulldowns
90's x 7
70's x 13
60's x 13-6-6 (rest pause set)

Total Time: 63 minutes

 

[Oakley6575]

How close to failure are you going on all your sets?

 

[CJ]

How close to failure are you going on all your sets?

I try not to leave any reps in the tank, but with someone screaming in my ear I'd maybe get 1 more. Every once in awhile I'll actually fail a rep. I try not to do sloppy reps either, but I'm OK if form gets a little loose the last couple of reps, if it's safe.

I have to drop weight each set or I'd lose A LOT of reps.

I never liked the 3 x 10 straight set stuff, and I've tried RPE, and I didn't like it.

 

[CJ]

Thursday's Workout
Shoulders/Arms

A) Machine Laterals , full+partials
100 x 16+5
90 x 15+5
80 x 16+6

B) Matrix Shoulder Press
120 x 9 (failed 10)
100 x 11
90 x 11

C) Matrix Chest Press
155 x 9
135 x 11
115 x 13-5-5 rest pause set

D1) Seated DB Curls
25's x 19
25's x 15
20's x 17-8-6+Partials rest pause set

D2) Flat DB Skulls
25's x 12
20's x 14
20's x 13-6-4 rest pause set

E1) Reverse Pec Deck (different machine)
80 x 20
80 x 16
70 x 18+Partials

E2) DB Hammer Curls
27.5's x 17+5 partials
25's x 18+5
25's x 17+7

Total Time: 64 minutes

 

[CJ]

Friday's Workout
PULL DAY

A) OH Grip Cable Pulldowns
140 x 18
140 x 14
120+Plate x 13+Partials

B) Icarian 45° T-Bar Rows
90 x 14
90 x 13
70 z 16+Partials

C) HS OH Grip CS Rows
220 x 13
200 x 13
180 x 14+Partials

D1) Flat EZ Bar Skulls
60 x 15
50 x 16
50 x 12-5-5 rest pause set

D2) DB Laterals, full + partials
20's x 18+6
17.5's x 17+6
15's x 19-12-8+8 partials

E) Incline DB Curls
25's x 16
20's x 18
20's x 14-5-5

Total Time: 69 minutes

 

[CJ]

Sunday's Hike...

 

[CJ]

Monday's Workout
PUSH DAY:

A) Matrix Chest Press
185 x 10
165 x 10
145 x 12

B) HS Incline Press
160 x 9
140 x 11
110 x 13-5-5

C) HS Preacher Curls
65 x 14+3 partials
55 x 12+3
45 x 14+3

D) Matrix Machine Dips
175 x 15
155 x 12
135 x 13-5-5 rest pause set

E1) Seated DB Curls
25's x 18
22.5's x 15
20's x 17-8-6+Partials rest pause set

E2) DB Laterals, full + partials
20's x 17+6
17.5's x 15+7
15's x 20+11+6+Partials rest pause set

F) Hoist Ab Crunches supersetted with 45° Bodyweight Back(not hip) Extensions
3 quality sets

 

[CJ]

LEG DAY:

A) Matrix Lying Leg Curls
100 x 14
90 x 12
80 x 13-7-4+Partials (rest pause set)

B) Matrix Leg Extensions
185 x 14
165 x 13
145 x 13

C) Cybex Hack Squats
+270 x 10
+230 x 10
+180 x 11-5-4 (rest pause set)

D) Matrix Leg Extensions
1 Drop Set
100/80/60 x 11/6/5+Partials
*felt like junk volume, going to drop this

E1) Matrix Calf Press, full + partials
230 x 20+4
190 x 14+3
150 x 15-8-8+Partials (rest pause set)

E2) Matrix Machine Laterals, full + partials
100 x 15+6
90 x 13+5
80 x 16-8-6+Partials (rest pause set)

F) Ntrl Grip Iso Lateral Cable Pulldowns
70's x 14
60's + Plate x 13
60's x 13-6-5 (rest pause set)

Total Time: 75 minutes

 

[CJ]

Deload week over...

SHOULDERS/ARMS

A) Matrix Machine Laterals, full + partials
100 x 13+5
90 x 14+5
80 x 14+5

B) Matrix Shoulder Press
100 x 11
90 x 11
80 x 13

C) Matrix Chest Press
130 x 11
115 x 12
100 x 14-6-5 (rest pause set)

D1) Seated DB Curls
25's x 19
25's x 14
20's x 16-7-6 (rest pause set)

D2) Flat EZ Bar Curls
50 x 15
50 x 12
40 x 15-7-6 (rest pause set)

E) DB Hammer Curls, full + partials
30's x 13+4
25's x 14+5
20's x 19+5

Total Time: 60 minutes

 

[CJ]

PULL DAY

A) OH Grip Cable Pulldowns
140+Plate x 15
140+P x 13
120+P x 15+4 partials

B) Icarian 45° T-Bar Rows
100 x 11
90 x 12
75 x 15

C) HS OH CS Rows
220 x 12
200 x 14
180 x 15+4 partials

D) Matrix Machine Dips
175 x 14
155 x 14
135 x 12-6-5 rest pause set

E1) Incline DB Curls
25's x 15
22.5's x 12
20's x 12-5-4+3 partials (rest pause set)

E2) DB Laterals, full + partials
20's x 18+4
17.5's x 14+5
15's x 18-10-6+7 partials

Total Time: 62 minutes

 

[Diesel59]

Nice to see another gym still have that classic Icarian piece. My only issue with it is the positioning of the pad being too low, damn near makes me nauseous sometimes.

Also, that's a lot of weight for those Matrix machines.

 

[CJ]

Nice to see another gym still have that classic Icarian piece. My only issue with it is the positioning of the pad being too low, damn near makes me nauseous sometimes.

Also, that's a lot of weight for those Matrix machines.

It does jam up into your bottom ribs, but I guess that's better than compressing your chest where you can't breathe.

There are different Matrix machines, I guarantee you my lifts are not impressive

 

[Gibsonator]

Atta boy CJ