CJ's Training and Nutrition Log

[CJ]

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

 

[CJ]

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

 

[CJ]

Yesterday's chest workout was great. Only 8 work sets, but I have the perfect amount of soreness today. Hurts to the touch, can't fully flex, but I'm not crippled either.

 

[CJ]

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]

When are you and DL going to have a 1RM contest on the rotary calf machine?

 

[CJ]

When are you and DL going to have a 1RM contest on the rotary calf machine?

We shall duel at high noon.

 

[FlyingPapaya]

Duel with dongs.

 

[CohibaRobusto]

Duel with dongs.

*joust*

 

[Migmaster]

I don't know how you find time to do anything as much as you work

 

[CJ]

I don't know how you find time to do anything as much as you work

It's an awful balancing act.... Work, sleep, gym, family.

I feel as though I'm failing.

 

[Migmaster]

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

 

[Yano]

You just need a quick pick me up ,, but thanks to our friends in the phamacology industry there is an answer !!

 

[CJ]

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

 

[Gibsonator]

Cj still doin it!

 

[CJ]

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

 

[Migmaster]

U on npp 350 test 350

 

[CJ]

U on npp 350 test 350

Yes sir, 100 of each EOD

 

[CJ]

CHEST focus push day...

A) Low Inc DB Bench
90's x 6,6,8
65's x 11
Increase of 2 reps from last week.

B) HS Decline Press
180 x 12,11,12
140 x 16
Increase of 4 reps from last week

C) HS Military Press
130 x 14
140 x 11,9
90 x 15
Increase of 11 reps from last week, and went up in weight. I did increase rest time to 3 mins from 2 mins.

D) DB Laterals, arms straight + arms bent
20's x 15+11
20's x 12+10
17.5's x 12+8
17.5's/15's/12.5's x 15-7-6 (drop set)
Performed these differently from last week

E1) Machine Skullcrushers
100 x 15
90 x 13
80 x 12
70 x 15
Increase of 3 reps from last week

E2) Giant Bouncy Ball Crunches
4 sets

 

[DEADlifter]

Good stuff, brother.

 

[Migmaster]

That's good gains. Keep it up