CJ's 2024/2025 Muscle Gain Block

[CJ]

Monday, 1/27
Arms
*DELOAD WEEK*

-Matrix Shoulder Press
150 x 8
120 x 12

-45° DB Laterals
27.5's x 20+3 partials
25's x 15+5
22.5's x 16+5

-Reverse Pec Deck
170 x 19
150 x 18
130 x 19

-LF Cable Curls
27.5's x 16
22.5's x 15
20's x 12

-Single Arm Rope Tricep Pressdowns
25 x 20
25 x 13
20 x 11
*different pulley than my usual one used

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Going for a 2 hour light/moderate hike now, then skiing for a few hours.

 

[Wizbang]

Deloading with more than my top sets.

 

[CJ]

Deloading with more than my top sets.

The way that I'm doing my deload is that on compound lifts, I'm still using my top weight that I've been working with, but leaving 2 reps in the tank. Then I'll drop the load by about 20% and do a second set, also leaving 2 reps in the tank. And I'm completely dropping the normal 3rd set.

For Bis and Tris, I'm doing 3 sets instead of the normal 4 sets. For lateral delts, I'm only hitting them 3 times this week for 3 sets vs the normal 5 times for 4 sets.

 

[CJ]

Wednesday, 1/29
Legs + Extras
*DELOAD WEEK*

-Lying Leg Curls
112.5 x 13
92.5 x 15

-HS Reverse V Squats
410 x 7 @r8
320 x 12 @r8

-Cybex Hack Squats
*had to skip these. Mildly hyper extended my knee while hiking on Monday, and during warmups, there was too much pressure/pain in my knee at full knee flexion. Subbed in Leg Extensions, instead.

-Leg Extensions
150 x 19
120 x 18

-HS Preacher Curls
70 x 16
60 x 15
50 x 17

-Matrix Narrow Calf Press
320 x 16+2 partials
270 x 18+2
240 x 15+5

-DB Laterals
30's x 18+3 partials
25's x 18+3
22.5's x 18+3

--------

LISS/Zone 2 Cardio
Matrix Cycle
20 minutes
HR: ~127 bpm
Cals: 171
Dist: 6.61

 

[CJ]

Thursday, 1/30
Push + Extras
*DELOAD WEEK*

-Matrix Chest Press
235 x 6 @r8
195 x 10 @r8

-HS Incline Press
220 x 12 @r8
180 x 12 @r8

-Machine Laterals
*skipped, deload week

-Flat DB Skulls
35's x 12
30's x 13
25's x 16

-DB Hammer Curls
35's x 17
30's x 16
27.5's x 18

-Bosu Ball Crunches
3 quality sets

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LISS/Zone 2 Cardio
Matrix Cycle
45 minutes
HR: ~125 bpm
Cals: 373
Dist: 14.68

 

[CJ]

Friday, 1/31
Pull + HIIT
*Deload Week*

-Uni-Lat HS Reverse Pulldowns
115's x 11 @r8
95's x 15 @r8

-HS OH CS Rows
270 x 10 @r8
230 x 14 @r8

-Leg Extensions
*skipped, to give my knee some rest

*Straight Bar Curls
80 x 14
70 x 13
60 x 14

-Matrix Wide Calf Press
290 x 18+3 partials
230 x 16+4
190 x 17+4

-DB Laterals
30's x 19+4 partials
25's x 18+4
22.5's x 18+4

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

HIIT/Zone 4 Cardio
Matrix Cycle

3:00 warmup @L5

3 rounds of:
3:00 minutes hard effort @L18
3:00 light recovery pedal @L5

2:00 cool down @L5

 

[CJ]

Up 0.6 lbs this week to a 211.3 lb average weight. Deload week is over, back to our regularly scheduled programming.

 

[CJ]

Sunday, 2/2
Week #12
TORSO + HIIT

-HS Incline Press
285 x 8
245 x 10
205 x 12

-Matrix Pulldowns
185 x 15
170 x 14
155 x 14

-Matrix Chest Press
220 x.... Cable broke mid 1st rep, weight stack came crashing down, holy shit was it loud!!! I wasn't hurt at all, so that's good. Sucks, because my goal was to rep out the entire stack before this cycle was over.

-HS Chest Press
*sub for Matrix Chest Press
180 x 15
180 x 12
180 x 10

-HS Uni Lateral Ntrl Grip Rows
155's x 15
145's x 14
135's x 13

-Machine Laterals
97.5 x 21+3 partials
80 x 18+3
70 x 18+3
60 x 19+3

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

-Hoist Ab Crunches
3 quality sets

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HIIT/Zone 5 Cardio

Warmup
3:00 minutes @L5

3 Rounds of:
1:00 very hard effort @L27
3:00 light recovery pedal @L5

3:00 cool down @L5

 

[CJ]

Monday, 2/3
Arms + LISS

-Matrix Shoulder Press
150 x 9
130 x 12
110 x 14

45° DB Laterals
27.5's x 17+3 partials
25's x 15+3
22.5's x 15+3
20's x 17+3

-Single Arm Rope Tricep Pressdowns
27.5's x 16
25's x 14
22.5's x 14
20's x 13+2 partials

-LF Cable Curls
27.5's x 17
22.5's x 16
20's x 14
17.5's x 15

-Reverse Pec Deck
170 x 18
150 x 17
130 x 17

-----------

LISS/Zone 2 Cardio
Matrix Cycle
30 minutes
HR: 125-130 bpm
Cals: 255
Dist: 9.89

 

[CJ]

Wednesday, 2/5
Legs(modified) and extras
*left knee is still sore, so I adjusted things

-Seated Leg Curls
105 x 11
95 x 12
85 x 14

-Leg Extensions
190 x 16
165 x 14
140 x 15

-HS Reverse V Squats
360 x 6
360 x 6
360 x 8 (r9)

-Matrix Narrow Stance Calf Press
320 x 16+2 partials
270 x 16+3
240 x 13+4

-HS Preachers
70 x 16
60 x 15
50 x 17
45 x 15+2 partials

-DB Laterals
30's x 16+5 partials
25's x 16+5
22.5's x 15+5
20's x 15+5

45° Back Extensions
3 quality sets

 

[CJ]

Oh, and I bumped my Test Cyp to 500 mg/wk, up from 350 mg/wk.

Currently running;
Test Cyp, 500 mg
Equipoise, 400 mg
Deca, 300 mg
NPP, 350 mg
HGH, 3 iu's

No issues other than numb hands when I got up to 6 ius of GH, but I have not had bloodwork done.

 

[GreatGunz]

Awesome progress Bro!

 

[snake]

I'm here for the noods, where are the noods?

Come a long way brother!

 

[CJ]

Thursday, 2/6
Push + LISS

-HS Chest Press
270 x 7
230 x 9
180 x 13

-HS Incline Press
220 x 9
190 x 12
160 x 14

-Machine Laterals
95 x 20+5 partials
80 x 18+3
70 x 17+4
60 x 18+4

-Lying DB Tricep Extensions
35's x 13
30's x 14
27.5's x 13
25's x 11

-DB Hammer Curls
35's x 19
32.5's x 15
30's x 16

-Bosu Ab Crunches
3 quality sets

---------

LISS/Zone 2 Cardio
Matrix Cycle
30 mins
HR: ~125 bpm
Cals: 253
Dist: 9.85

 

[CJ]

Friday, 2/7
Pull, extras, + HIIT

-HS Iso Lateral Reverse Pulldowns
110's x 14
100's x 13
90's x 15

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

-Straight Bar Curls
70 x 16
*i was having elbow pain, so I switched to an exercise with more freedom of movement

-LF Cable Curls
20's x 15
17.5's x 16
15's x 15
*the elbows felt MUCH better

-Leg Extensions
180 x 16
160 x 15
140 x 14

-Calf Presses, 2 second pause at bottom
250 x 17
220 x 17
190 x 15+5 partials

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

---------

HIIT/Zone 4 Cardio
Matrix Cycle

3:00 warmup @L5

3 Rounds of:
3:00 hard effort @L18
3:00 light recovery pedal @L5

2:00 cool down @L5

 

[CJ]

Saturday, 2/8
Hiking

My fitness level is definitely down a bit, but when you turn one dial up, something has to go down.

 

[CJ]

Weekly Progress Update:

12 weeks complete, 8 to go. Felt I was getting a little soft, was getting too loose on the food, so I reined it in a bit this week.

Average weekly weight of 210.6 lbs, down 0.7 lbs from last week, calories were at 4318 for the week. I feel much better, it's much easier to put my pants and shoes on.

I might have done some damage to my knee a few weeks ago when I hyperextended it, as I could barely walk when I returned home from my hike yesterday. It's still very sore this morning. We'll see how it goes, but I think that I'll drop hiking for at least 3 weeks, replace it with steady state cardio, so less stress on the knee.

 

[CJ]

Monday, 2/10
Torso and Arms
*skipped yesterday's workout, was tired from shoveling and my knee was killing me, so I took a day off. Today's workout kind of combined the two, without being overly long.

-HS Incline Press
290 x 8
250 x 9
210 x 12

-Matrix Pulldowns
185 x 14
170 x 14
155 x 15

-HS Chest Press
220 x 12
200 x 10
180 x 10

-Uni Lateral HS Nuetral Rows
155's x 17
145's x 13
135's x 14

-45° DB Laterals
27.5's x 18+4 partials
25's x 15+4
22.5's x 14+5
20's x 16+3

-LF Cable Curls
25's x 17
22.5's x 14
20's x 13
17.5's x 15

-Single Arm Rope Tricep Pressdowns
27.5's x 16
25's x 13
22.5's x 12+2 assisted
20's x 11+3 assisted

-Hoist Ab Crunches
3 quality sets

 

[CJ]

Wednesday, 2/12
Legs and Extras

*so I have a sprained/torn MCL in my knee. It's not a big deal, it'll heal on its own with a couple of months. Until the pain and swelling subsides, I'm going to skip any leg training that involves knee flexion and extension. When the pain is gone, I'll introduce light cycling, machine squats, leg exts, and leg curls in whatever pain free range that I have to start the rehab process, and build ROM from there.

-Reverse Pec Deck
170 x 20
150 x 18
130 x 18

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

-HS Preachers
70 x 15
60 x 14
50 x 16
45 x 16+2 partials

-Matrix Calf Presses, with slightly bent knees
250 x 23+3 partials
250 x 19+5
250 x 15+4

-45° Back Extensions
3 quality sets

 

[Yano]

Wednesday, 2/12
Legs and Extras

*so I have a sprained/torn MCL in my knee. It's not a big deal, it'll heal on its own with a couple of months. Until the pain and swelling subsides, I'm going to skip any leg training that involves knee flexion and extension. When the pain is gone, I'll introduce light cycling, machine squats, leg exts, and leg curls in whatever pain free range that I have to start the rehab process, and build ROM from there.

-Reverse Pec Deck
170 x 20
150 x 18
130 x 18

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

-HS Preachers
70 x 15
60 x 14
50 x 16
45 x 16+2 partials

-Matrix Calf Presses, with slightly bent knees
250 x 23+3 partials
250 x 19+5
250 x 15+4

-45° Back Extensions
3 quality sets

Rest up , when I did mine during football they told me MCL keeps the knee from bending inward, its on the inside of the knee , so mind how you lean or plant the foot on that leg so its stable.