CJ's Training and Nutrition Log

[PZT]

Can you tell I'm single?

It’s joyous, isn’t it?

 

[white ape]

Ok, back from vacation, starting a 13 week fat loss block starting today. I'll be more consistent in posting.

Starting weight: 196.4 lbs
Blocky, bloated and gross, ate like shit most of the week, and I forgot to flex my quads. View attachment 38336

I like the ladder to nowhere in the background

 

[CJ]

I like the ladder to nowhere in the background

It's for top rung suplexes onto the bed.

 

[CJ]

Dropped 4 lbs of water weight the last 2 days since cleaning up my diet after vacation.

LEG DAY:

A) Matrix Leg Extensions
150 x 5
130 x 14
110 x 13

B) Matrix Lying Leg Curls
85 x 13
75 x 13
65 x 15

C) Cybex Hack Squats
230 x 10
230 x 8
180 x 10

D) Calf Presses on HS V-Squat
230 x 17
180 x 3
180 x 11+4 partials

E) Ntrl Grip Iso-Lateral Cable Pulldowns
70's x 12
60's + Plate x 12
60's x 10
50's + Plate x 12

Total Time: 61 minutes

*** I've completely reset all lifts after my 10 day deload. Prior weights/reps don't matter, I've reset form and tempo and I'm going to build back up from there.

 

[CJ]

SHOULDERS/ARMS

A) Matrix Shoulder Press
120 x 10
120 x 8
90 x 12

B) DB Laterals, full + partials
20's x 16+5
15's x 16+5
15's x 12+5

C) LF Chest Press/Flyes
35's x 16
35's x 12
35's x 10
30's x 13

D1) Incline DB Curls
30's x 12
25's x 12
22.5's x 11
20's x 12

D2) Inc DB Tricep Extensions
25's x 15
25's x 12
22.5's x 11
20's x 11

E) Hoist Ab Crunches
45 x 17
35 x 14
25 x 14

Total Time: 61 minutes

 

[Rickt]

Ok, back from vacation, starting a 13 week fat loss block starting today. I'll be more consistent in posting.

Starting weight: 196.4 lbs
Blocky, bloated and gross, ate like shit most of the week, and I forgot to flex my quads. View attachment 38336

Yeah. You look fat and bloated from bad food. Not.
Wish I could look that fucking awsome fat and bloated. If i say I'm cut to shreds and chisled I'm much fatter than you are calling yourself fat.
Totally awsome body. Be kind to yourself. And honest to yourself. You seriously look good.

 

[Rickt]

Funny. I had this idea of what you looked like. Nothing like your pic.
Won't embarrass myself by saying how i pictured you. But you look seriously good. Indeed I would go as far as saying you have earned your stripes.
It is obvious that this isn't a sport or hobby to you as it is to most of us. This is your life.
Well done cj.

 

[CJ]

Yesterday's Workout...

PULL DAY

A) MAG Grip Medium Width Pulldowns
140 x 15
140 x 13
120 x 17
*went a bit too light

B) Icarian 45° Grip CS T-Bar Rows
110 x 10
110 x 9
90 x 12

C) HS OH Grip CS Rows
230 x 12
210 x 10
180 x 15

D) Rope Tricep Pressdowns
50 x 15
40 x 14
30 x 15

E1) Seated DB Curls
25's x 18
25's x 12+3+3 (myo reps)
25's x 11+4+4 (myo reps)

E2) DB Laterals
15's x 24
15's x 16+9 (myo reps)
15's x 16+8+6 partials (myo reps)

***not a fan of myo reps, won't be doing them again.

Total Time: 61 minutes

 

[CJ]

PUSH DAY

A) HS Incline Bench
190 x 12
190 x 9
150 x 12

B) Matrix Chest Press
155 x 9
155 x 8
120 x 13

C) Matrix Dip Machine, chest focus
150 x 13
140 x 15
140-120-100 x 13-8-10 (rest pause drop set)

D1) DB Laterals, full + partials
17.5's x 18+7
17.5's x 14+6
15's x 17+4
15's x 17-12-6+7 (rest pause set)

D2) Incline DB Curls
25's x 16
22.5's x 13
20's x 13
20's-17.5's-15's x 13-7-9 (rest pause drop set)

E) Cybex VR1 Ab Machine
85 x 22
70 x 18
55 x 26

Total Time: 67 minutes

 

[CJ]

LEG DAY

A) Matrix Leg Extensions
150 x 17
130 x 16
110 x 15

B) Matrix Lying Leg Curls
85 x 16
75 x 16
65 x 14-8-7+4 partials (rest pause set)

C) Cybex Hack Squats
+230 x 12
+230 x 8
+180 x 10-4-3 (rest pause set)

D) Calf Presses on V Squat, full + partials
+230 x 17+3
+180 x 14+3
+180 x 12+3

E) Nuetral Grip Iso Lateral Cable Pulldowns
70's x 13
60's + Plate x 14
60's x 11
50's + Plate x 13-6-5 (rest pause set)

Total Time: 75 minutes

 

[CJ]

SHOULDERS/ARMS

A) Matrix Shoulder Press
120 x 10
120 x 8
90 x 13

B) DB Laterals, full + partials
20's x 19+5
17.5's x 18+5
15's x 15+7
15's x 15+6

C) HS Incline Press
140 x 11
140 x 9
110 x 13-4-3 (rest pause set)

D) HS Preacher Curls, full + partials
55 x 15+3
45 x 13+3
35 x 16+4

E) Rope Tricep Pressdowns, full + partials
50 x 13+3
40 x 13+3
30 x 14+5

F) Incline DB Curls
25's x 15
22.5's x 11
20's/17.5's/15's x 11-6-7 (rest pause drop set)

G) Incline DB Tricep Extensions
25's x 13
22.5's x 10
20's/17.5's/15's x 10-6-5 (rest pause drop set)

Total Time: 75 minutes

EXTRA WORK:
Cybex VR1 Ab Machine
85 x 26
70 x 18
70 x 15

 

[CJ]

PULL DAY

A) OH Grip Cable Pulldowns
140 x 14
140 x 12
120 x 6+3 partials

B) HS Uni-Lateral Ntrl Grip Rows
135's x 8
115's x 11
90's x 15

C) HS OH Grip CS Rows
230 x 13
210 x 12
180 x 14-7-5 (rest pause set)

D1) Reverse Pec Deck
90 x 19
80 x 16
70 x 18

D2) DB Hammer Curls, full + partials
25's x 22+3
25's x 16+3
25's x 14+4

*skipped Triceps since I did them yesterday, had to move tomorrow's workout up to today.

 

[CJ]

PUSH DAY

A) HS Incline Press
200 x 11
200 x 8
150 x 11

B) Matrix Chest Press
155 x 9
155 x 8
120 x 13

C) Matrix Dip Machine, chest emphasis
150 x 15
140 x 17
140 x 17-10-7 rest pause set

D1) Incline DB Curls
25's x 17
25's x 11
22.5's x 11
20's x 11-6-5 rest pause set

D2) DB Laterals, full + partials
17.5's x 18+7
17.5's x 14+6
15's x 16+5
15's x 19-9-8+6 partials (rest pause set)

E) Cybex VR1 Abs Machine
85+P x 23
85 x 18
70 x 16
55+P x 19

Cardio
20 minutes on the bike

 

[CJ]

Forgot to log yesterday's workout, I'll fill in the weights/reps when I get to my logbook.

LEG DAY:

A) Matrix Leg Extensions
3 descending weight sets, 12-15 rep target

B) Matrix Lying Leg Curls
3 descending weight sets, 12-15 rep target, rest pause the last set

C) Cybex Hack Squats
2x6-10
1x12-15 w/rest pause

D) Calf Presses on HS V-Squat
3 quality sets to failure plus partials to failure

E) Iso Lateral Ntrl Grip Cable Pulldowns
4x10-15, all sets to full ROM failure, rest pause the last set.

 

[CJ]

I have a few workouts I still need to log, but here's a video of yesterday's hike...

Streamable Video

Watch this video on Streamable.

streamable.com

 

[CJ]

How I spent my Sunday...

(mileage is different on both. My guess is the GPS is pure A to B mileage while the step counter tracks all the sideways and backwards steps during hiking? Or it could just be off, I dunno.

 

[CJ]

Friday's Workout...

PULL A:

-Icarian OH Grip T-Bar Rows
135 x 9
100 x 13

-HS Reverse Pulldowns
140 x 13, 11

-OH Grip Cable Pulldowns
120 x 17, 14

-HS Iso Lateral Ntrl Grip Rows
90's x 14, 12

-DB Laterals, full + partials
20's x 19+3, 15+4, 10+5

-Cybex VR1 Ab Crunch Machine
70 x 32
70+Plate x 11
70 x 13

Total Time: 56 minutes

 

[CJ]

Today's Workout...

PUSH B:

-HS Chest Press
230 x 6
180 x 10

-HS Incline Press
140 x 11, 9

-DB Laterals, full + partials
20's x 18+4, 17+5, 13+5

-EZ Bar Skulls
60 x 11
50 x 12, 10

-EZ Bar Curls
60 x 14, 12, 9

-Hoist Ab Crunch Machine
45 x 16
35 x 14
25 x 15

Total Time: 59 minutes

 

[CJ]

LEG DAY B:

-Lying Leg Curls
100 x 10
90 x 10
80 x 9+6 partials

-Cybex Hack Squats
+270 x 9
+230 x10

-HS V-Squats
+270 x 8
+230 x 11, 10

-Matrix Pulldowns
130 x 14, 11

-Icarian 45° T-Bar Rows
+90 x 11, 10

-Seated Calf, full + partials
90 x 26+5
90 x 18+4
90 x 15+5

Total Time: 63 minutes

 

[CJ]

ARM DAY B:

-DB Shoulder Press
60's x 8
45's x 11
*well that was embarrassing

-Machine Laterals, full + partials
102.5 x 12+3
92.5 x 13+3
82.5 x 14+5

-Reverse Pec Deck
100 x 18, 15

-HS Chest Press
180 x 10
180 x 7
160 x 7

-Inc DB Curls
30's x 12
25's x 10
20's x 11

-Inc DB Skulls
30's x 9
25's x 10
20's x 11+3 partials

Total Time: 54 minutes