CJ's 2024/2025 Muscle Gain Block

[CJ]

Monday, 12/23
Missed Workout, late night the night before, family stuff.

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Tuesday, 12/24
Yesterday's missed workout
ARMS, slipped LISS, family stuff

-Matrix Shoulder Press
140 x 10
125 x 12
110 x 14

-Reverse Pec Deck
155 x 21
140 x 19
125 x 17

45° DB Raises
22.5's x 18+3 partials
20's x 18+3
17.5's x 17+3
15's x 19+4

-HS Preachers
65 x 14+3 partials
50 x 14+3
45 x 13+2
40 x 13+4

-Single Arm Rope Tricep Pressdowns
25's x 16
22.5's x 15
20's x 13
17.5's x 16+3 partials

Workout Time
58 minutes

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Wednesday, 12/25
Christmas
Skipped Leg Workout

 

[CJ]

Thursday, 12/26
PUSH and LISS

-Matrix Chest Press
220 x 9
200 x 12
180 x 13

-HS Incline Press
200 x 10
180 x 12
160 x 14

-Machine Laterals
90 x 19+4 partials
80 x 16+3
70 x 16+4
60 x 18+5

-Flat DB Skulls
32.5's x 13
27.5's x 17
27.5's x 11
22.5's x 14

-EZ Bar Reverse Curls
60 x 18+1 partial
60 x 14+2
50 x 17+2

Bosu Ab Crunches
3 quality sets


LISS/Zone 2 Cardio
Matrix Bike
30 mins
HR: 131 bpm
Cals: 237
Dist: 9.64 miles


Workout Time
Weights: 63 mins
Cardio: 30 mins

 

[CJ]

Friday, 12/27
Pull, extra legs, and HIIT

-HS Reverse Pulldowns
250 x 10
230 x 11
210 x 12

-HS OH CS Rows
270 x 14
250 x 13
230 x 13-1-1

-Leg Extensions
150 x 20
150 x 15
*left knee felt a little wonky, so I went lighter, just did a couple of sets

-Straight Bar Curls
70 x 16
60 x 16
50 x 17
50 x 15

-Matrix Wide Stance Calf Press
235 x 16+5 partials
195 x 16+5
175 x 15+5

-DB Laterals
25's x 20+5 partials
22.5's x 17+3
20's x 17+4
17.5's x 16+4

-------------

HIIT/Zone 4 Cardio

3 rounds of:
3 mins Max Sustained Effort @L17
3 mins light recovery pedal @L5

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Workout Times
Weights: 66 mins
Cardio: 20 mins

 

[CJ]

Another big jump in weight this week, up 3.5 lbs to an average of 210.3 lbs. It was asloppy week of eating, I indulged in A LOT of holiday foods, including a ridiculous amount of desserts. Two days were untracked, as there was no way I could be close to accurate, so I didn't bother.

Oh, I also bumped my NPP to 100 mg EOD from 50 mg.

 

[CJ]

Saturday, 12/28
Rest Day

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Sunday, 12/29
Torso, and HIIT

-HS Incline Press
260 x 9, +10 lbs
230 x 11, - 20 lbs
200 x 12, +20 lbs
*I'm doing a different rep scheme, it's now 3x8,10,12. When I can do more than the prescribed number of reps, I'll add weight next session. Each set is independent of each other.

-Matrix Lat Pulldowns
172.5 x 16, +2.5 lbs
157.5 x 15, +2.5 lbs
142.5 x 16, +2.5 lbs

-Matrix Chest Press
210 x 11, +20 lbs
180 x 12, +10 lbs
150 x 13, matched
*changed rep scheme, it's now 3x10,12,15.

-Matrix CS Ntrl Rows
160 x 15, +10 lbs
145 x 14, matched
135 x 15, +2 reps

-Machine Laterals
95 x 18+5
80 x 17+4
70 x 17+4
60 x 19+4

-Hoist Ab Crunches
3 quality sets

-DB Hammer Preacher Curls
30's x 14
27.5's x 14
25's x 16

--------------

HIIT/Zone 5 Cardio

3:00 min warmup

3 Rounds of:
1:00 max effort @L26
3:00 light recover pedal @L5

3:00 min cool down

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Workout Time
Weights: 83 minutes
Cardio: 15 minutes

 

[CJ]

Sunday, 12/30
Arms + LISS

-Matrix Shoulder Press
140 x 11, +1 rep
125 x 13, +1 rep
110 x 15, +1 rep

-Reverse Pec Deck
160 x 20, +5 lbs
140 x 19, matched
125 x 17, matched

-45° DB Laterals
22.5's x 20+4 partials, +2 reps
20's x 19+4, +1 rep
17.5's x 18+4, +1 rep
15's x 19+3, matched

-LF Cable Curls
25's x 16, +1 rep
20's x 15, +1 rep
17.5's x 14, matched
15's x 15, +2 reps

-Single Arm Rope Tricep Pressdowns
27.5's x 16, +2.5 lbs
25's x 12, +2.5 lbs
22.5's x 14, +2.5 lbs
20's x 13, +2.5 lbs

-------------

LISS/Zone 2 Cardio

Matrix Bike
30 mins @L10

HR: 134 bpm
Cals: 244
Dist: 9.76

---------------

Workout Times
Weights: 55 mins
Cardio: 30 mins

 

[CJ]

Tuesday, 12/31
Rest Day

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Wednesday, 1/1
Legs, and extras

-Lying Leg Curls
105 x 13, +1 rep
95 x 14, +1 rep
85 x 16, +1 rep

-HS Reverse V Squats
380 x 10, matched
380 x 9, +1 rep
380 x 8, matched

-Hack Squats
270 x 8, +40 lbs
230 x 10, matched
180 x 11, - 50 lbs
*adjusted my rep scheme. Goal is now 3 x 8,10,12. My quads were absolute jelly after this.

-Narrow Stance Calf Press
270 x 17+4 partials
230 x 15+3
200 x 15+3

-HS Preachers
65 x 15+2 partials
50 x 15+2
45 x 13+2
40 x 14+2

-DB Laterals
25's x 20+5 partials
22.5's x 16+4
20's x 14+3
17.5's x 16+3

-45° Weighted Hip Extensions
3 quality sets

*bumped my GH to 6 units last night. Crazy pumps this workout; painful, bordering on possibly hindering the workout

Workout Time
92 minutes

 

[CJ]

Thursday, 1/2
Push + LISS

-Matrix Chest Press
225 x 9, +5 lbs
205 x 11, +5 lbs
185 x 12, +5 lbs

-HS Incline Press
200 x 10, matched
180 x 12, matched
160 x 14, matched

-Machine Laterals
90 x 20+4 partials
80 x 17+3
70 x 17+3
60 x 15+6

-Flat DB Skulls
32.5's x 14
30's x 13
27.5's x 12
22.5's x 14

-EZ Reverse Curls
60 x 18
60 x 15
60 x 14

-Bosu Crunches
3 quality sets

----------

LISS/Zone 2 Cardio
Matrix Bike
30 mi
HR: 130 bpm
Cals: 237
Dist: 9.65

----------

Workout Time
Weights: 62 minutes
Cardio: 30 minutes

 

[CJ]

Friday, 1/3
Pull and HIIT

-HS Uni Lateral Pulldowns
120's x 12
110's x 13
100's x 12
*switched from bilateral to one arm at a time. Much better ROM and overall feel.

-HS OH CS Rows
270 x 13, -1 rep
250 x 12, -1 rep
230 x 14, -1 rep
*the prior exercise, the Pulldowns, now being harder, took away a bit from this exercise.

-Leg Extensions
175 x 17, +5 lbs
155 x 17, +10 lbs
130 x 17+1 partial, +5 lbs

-Straight Bar Curls
70 x 17
60 x 16
50 x 15
50 x 13+3 partials

-Matrix Wide Calf Press
240 x 19+4 partials
210 x 16+3
180 x 16+3

-DB Laterals
25's x 20+5 partials
22.5's x 17+3
20's x 15+3
17.5's x 16+4

------------

HIIT/Zone 4 Cardio

3 mins warmup

3 Rounds of
3:00 mins max sustained effort @L17
3:00 mins light recovery pedal @L5

2 mins cooldown

--------------

Workout Times
Weights: 70 mins
Cardio: 20 mins

 

[CJ]

Weekly Progress

Dropoed some of the water weight that I put on over the holidays. Weekly average weight of 208.2 lbs, down 2.1 lbs for the week. Average daily calories were 4195.

Started experiencing numb/painful hands from the 6 units of GH, it was especially bad last night. It woke me up, and kept me from falling back asleep. It was annoying at best, painful at worst. I'm going to not take the GH until it subsides, then resume back at 4 ius.

 

[CJ]

Saturday, 1/4
Rest Day

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Sunday, 1/5
Torso and HIIT

-HS Incline Press
270 x 9, +10 lbs, matched reps
235 x 11, +5 lbs, matched reps
200 x 13, +1 rep

-Matrix Pulldowns
175 x 16, +2.5 lbs, matched reps
160 x 15, +2.5 lbs, matched reps
145 x 15, +2.5 lbs

-Matrix Chest Press
215 x 10, +5 lbs
180 x12, matched
150 x 13, matched

-HS Uni Lateral Ntrl Grip CS Row
90's x 16
90's x 16
90's x 17

-DB Laterals
27.5's x 17+5 partials
25's x 15+4
20's x 18+3
17.5's x 16+4
*machine laterals was occupied

-Hoist Ab Crunches
3 quality sets

-DB Hammer Preachers
30's x 14
27.5's x 15
25's x 16

-----------

HIIT/Zone 5 cardio

3:00 min warmup @L5

3 rounds of:
1:00 max effort @L26
3:00 light recovery pedal @L5

3:00 min cool down @L5

 

[CJ]

Monday, 1/6
Arms and Hiking

-Matrix Shoulder Press
145 x 11, +5 lbs, matched reps
130 x 12, +5 lbs
110 x 14, -1 rep

-Reverse Pec Deck
165 x 19, +5 lbs
145 x 18, +5 lbs
125 x 18, +1 rep

-45° DB Laterals
25's x 16+3 partials
22.5's x 17+3
20's x 14+3
17.5's x 17+5

-LF Cable Curls
25's x 18
20's x 16
17.5's x 16
15's x 17

-Single Arm Rope Tricep Pressdowns
27.5's x 16
25's x 12
22.5's x 13
20's x 12

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Hiking
3.5 hours
8.25 miles

 

[CJ]

Tuesday, 1/7
Rest Day

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Wednesday, 1/8
Legs and Extras

-Lying Leg Curls
107.5 x 13, +2.5 lbs, matched reps
97.5 x 13, +2.5 lbs
87.5 x 14, +2.5 lbs

-HS Reverse V Squat
410 x 8, +30 lbs
410 x 7, +30 lbs
410 x 6, +30 lbs
*added weight to mix things up, reps had been pretty consistent the prior month+

-Cybex Hack Squats
270 x 9, +1 rep
230 x 11, +1 rep
180 x 13, +2 reps

-HS Preachers
65 x 15+1 partial
50 x 15+1
45 x 13+1
40 x 15+1

-Matrix Narrow Stance Calf Press
290 x 17+4 partials
240 x 16+4
210 x (16-8-5)RP set + 4 partials

-DB Laterals
27.5's x 18+4 partials
25's x 15+5
22.5's x 14+4
20's x 14+5

-45° Hip Extensions
*skipped this exercise because I strained my hamstring while hiking yesterday. I don't want to fully stretch it under load, I don't want it to tear further.

 

[CJ]

Thursday, 1/9
Push + LISS

-Matrix Chest Press
227.5 x 9, +2.5 lbs, matched reps
207.5 x 11, +2.5 lbs, matched reps
187.5 x 11, +2.5 lbs

-HS Incline Press
200 x 10, matched
180 x 12, matched
160 x 13, -1 rep

-Machine Laterals
95 x 17+5 partials
80 x 17+4
70 x 18+3
60 x 18+4

-Flat DB Skulls
32.5's x 13
30's x 13
27.5's x 11
25's x 11

-EZ Reverse Curls
70 x 13
60 x 18
60 x 15

-Bosu Crunches
3 quality sets

----------

LISS/Zone 2 cardio

Matrix Cycle
30 mins
HR: avg ~125 bpm
Cals: 227
Dist: 9 45

 

[CJ]

Recovered from the Xmas week shitshow feast, back in range...

 

[Yano]

figure i would drop this here instead of chat

 

[CJ]

Friday, 1/10
Back, extra stuff

-Uni Lateral HS Reverse Pulldowns
125's x 12, +5 lbs
110's x 14, +1 rep
100's x 13, +1 rep
*going to use straps going forward, grip is slippery

-HS OH CS Rows
270 x 13
250 x 13
230 x 12+2 breather reps

-Leg Extensions
180 x 17
160 x 15
135 x 15+3 partials

-Straight Bar Curls
70 x 18
60 x 16
50 x 16
50 x 14+3 partials

-Matrix Wide Stance Calf Press
250 x 19+4 partials
215 x 16+4
185 x 17+5

-DB Laterals
27.5's x 18+3 partials
25's x 15+5
22.5's x 15+5
20's x 14+5



HIIT/Zone 4 cardio

3:00 warmup @L5

3 rounds of:
3:00 mins max sustained effort @L17
3:00 mins light recovery pedal @L5

2:00 cool down @L5

 

[CJ]

Weekly Update

Down 0.1 lbs to an average weight of 208.1 lbs. Training is going well, slow and steady progress across the board. Ate quite a bit this week, almost 5400 Cals per day average, I might have to dial it back for a few days to let the food work it's way through.

 

[CJ]

Sunday, 1/12
Torso and HIIT

-HS Incline Press
275 x 9, +5 lbs, matched reps
240 x 11, +5 lbs, matched reps
205 x 11, +5 lbs

-Matrix Pulldowns
180 x 14, +5 lbs
165 x 14, +5 lbs
150 x 13+3 partials, +5 lbs

-Matrix Chest Press
215 x 11, +1 rep
180 x 12, matched
150 x 12, -1 rep

-HS Uni Lateral Ntrl Grip Row
110's x 20, waaaaay too light
135's x 14
135's x 13

-DB Laterals
27.5's x 18+4 partials
25's x 15+4
22.5's x 16+3
20's x 16+3

-DB Preacher Hammer Curls
30's x 14
27.5's x 14
25's x 15

-Hoist Ab Crunches
3 quality sets

------------

HIIT/Zone 5

3:00 warmup @L5

3 Rounds of:
1:00 hard effort @L26
3:00 light recovery pedal @L5

3:00 cool down @L5

 

[CJ]

Monday, 1/13
Arms, plus fun shit

-Matrix Shoulder Press
150 x 10, +5 lbs
130 x 11, -1 rep
110 x 14, matched

-45° DB Laterals
25's x 19+4 partials
22.5's x 18+4
20's x 17+4
15's x 22+3, 17.5's were being used

-Reverse Pec Deck
165 x 18
145 x 16
125 x 16

-LF Cable Curls
27.5's x 16
22.5's x 15
20's x 13
17.5's x 15

-Single Arm Rope Tricep Pressdowns
27.5's x 15
25's x 12
22.5's x 13
20's x 11+4 partials

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Light/moderate hiking
4.7 miles
2 hrs 6 mins

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Skiing
About to hit the slopes for about 2.5 hours.