CJL14's Road to Jacked + Tan

[cjl14]

So, to start off, let me say that I'm none of the two adjectives in the title. I've had logs in the past, but they've all failed.

BACKGROUND
My name's Chris. I've been training for about a year and a half, almost two years now. I've been on and off, but the past year has been consistent. For the past 8 months, I've been training primarily for strength. Now it's time to switch that up. I'm going to eat around maintenance for a little bit to see if recomping really does work. I also work at a gym, so I spend the bulk of my time there.

STATS

Age: 18
Height: 6'0"
Weight: 190lbs

BEST LIFTS

Squat: 340lbs
Bench: 250lbs paused
Deadlift: 455lbs

My deadlift has dropped a lot since that 455 conventional pull. I've had some lower back issues, but now I'm back, and I made the switch to sumo. I'm also going to be trying hook grip, so my deadlift sessions may take a little while to get back up to speed while I get used to hook grip. I've been practicing it, and I'm really liking it.

CURRENT PROGRAMMING

Day 1: Legs A
Day 2: Push A
Day 3: Pull A
Day 4: Legs B
Day 5: Push B
Day 6: Pull B
Day 7: Off
REPEAT

I've identified my weak points to me be my arms, hamstrings, and calves. I fractured my tibia a few years back and had a lot of issues when it came to training calves. I'm doing a lot of mobility work to fix my issues.

LEGS A

Squats 4x6
Stiff-legged Deadlifts 5x5
Leg Extensions 2x15
Lying Hamstring Curls 3x10
Standing Hamstring Curls 3x12
Standing Calf Raise (Smith Machine) 5x5
Horizontal Calf Press 3x12

PUSH A

OHP 4x6
Flat DB Press 3x8
Standing DB Press 3x10
Paused Close Grip Bench 3x8
DB Side Laterals 3x15
Skullcrushers 4x8
Pushdowns 3x15
Abs

PULL A

Barbell Row 4x6
Dumbbell Row 4x10
Lat Pulldown 3x12
Seated Cable Rows 3x8
Face Pulls 3x15
Straight Bar Curls 4x8
Alternating DB Curls 4x10

LEGS B

Sumo Deadlifts Cycle the reps. Keep the reps below 5, but try to keep the volume similar (EX: 3x5, 4x4, 5x3)
Front Squats 4x8
Standing Hamstring Curls 3x12
Single Legged Leg Press 3x10
Seated Hamstring Curls 3x10
Horizontal Calf Press 5x5
Standing Calf Raise (Smith Machine) 3x12

PUSH B

Flat Barbell Bench Cycle the reps. (EX: 4x6, 3x5, 4x4, 5x3)
Incline DB Press 5x8
DB Side Laterals 3x12
Pec Deck 4x12
French Press 4x10
One-arm Cable Extension 4x8

PULL B

DB Rows 4x6
Chin ups 5x5
Wide Grip Cable Rows 4x10
One-arm Lat Pulldowns 2x15
Cable Pullovers 3x12
Hammer Curls 4x8
Machine Preacher Curls 4x12
DB Shrugs 3-5x20

There ya have it guys.

[cjl14]

Squats
225 4x6

SLDL
225 5x5 (hook grip)

Lying Hamstring Curls
95 2x10
85x10

Standing Hamstring Curls
35x12
30x12

Standing Calf Raise
Plate + 25 per side 5x5

Horizontal Calf Press
170 3x12

VIDEOS

225 Skwats


225 SLDL

[Fattgott]

Subbed mane, good luck!

Are you increasing weight ever time you complete 4x6?

[cjl14]

Subbed mane, good luck!

Are you increasing weight ever time you complete 4x6?

Thanks man. Same to you.

That'll be the goal. I'll be eating around maintenance, so we'll see.

[cjl14]

BODYWEIGHT: 188.5lbs

OHP
85x6
95 3x6 - I really need to get back in my groove for OHP. My PR is 135x3, and as you'll see by the video. I have a lot to fix, such as bar path, wrist alignment, etc.

Flat DB Press (I put these before my standing db press so I wouldn't be completely phucked by the time I had to flat db press)
75s 3x8 - these were too easy. Looking back at the video of my second set, I should've upped the weight.

Standing DB Press
35 3x10

Close Grip Bench
160 2x8 (first set paused)
160x7 - really fatigued at this point.

DB Side Laterals using a plate (one arm at a time)
10 3x15

DB Skullcrushers
30 2x8
25 2x8

Ez-bar Pushdowns
50 3x15

PICTURES







VIDEOS

First Set of 95 3x6 OHP



Second Set of 75s 3x8 Flat DB Press (awesome music choices by my gym)



Open for critiques guise <3

[Fattgott]

Make sure to squeeze your abs and ass cheeks so you don't get anterior pelvic tilt when doing OHP.