CJL14's Training Log

[cjl14]

STATS

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

Best Lifts:

Squat: 350x1
Bench: 265x1
Deadlift: 455x1

[cjl14]

CHEST AND BACK

Flat Barbell Bench

45x8
135x5
165x3
185x2
205x1
225x2

245x3 TnG (RPE 9)
265x1 TnG

225x2x3 Paused

HS Iso Row 5x8

2pps x 8
2pps + 10 x4x8

Incline Dumbbell Press 4x8

60x4x8

Chins 3x5

BWx3x5

Cable Flies 3x12

15x3x12

Lat Pulldowns 4x8

120x4x8

NOTES

Tomorrow starts a deload. This next week will be a deload week, then I am into training full force. I'm in a deficit now. I want that 275 bench so badly (I think I could have hit it today hadn't I done 245x3 before 265x1).

PICTURES

[cjl14]

Haven't updated yet because my last week of training was essentially a deload. Yesterday was supposed to be my first day of training (legs), but I had a bad muscle spasm in my neck that left me immobile.

[cjl14]

CGBP - 3 sets whatever rep scheme I wanted.
135x12
165x8
185x6

SUPERSET - DB LATERAL RAISES/STANDING DB CURLS
15x2x20 | 25x2x12

SUPERSET - DB SKULLCRUSHERS/SEATED HAMMER CURLS
20x3x15 | 25x3x12

SUPERSET - ROPE PUSHDOWNS/DB FRONT RAISES
35x3x12 | 15x3x15

SUPERSET - STRAIGHT BAR FOREARM CURLS/REVERSE EZ-BAR CURLS
30x3x15 | 50x3x12

RECENT PICTURES





I'm anticipating training legs tomorrow if my knee isn't feeling iffy. I've been dealing with a lot of off and on knee issues for the past year as a result of sports. Let me know what you guys think!

[cjl14]

Just got back from work. I closed today (5:30pm-11pm shift) at my job. I work front desk at a gym, so it's a nice way to get a free membership

MACROS

Calories: 2,736
Carbohydrates: 335g
Proteins: 187g
Fats: 72g

WATER INTAKE
1.0 gallon - I normally reach 2.0 gallons of water a day; I was out for a while today, so I had all of my water at work, and it ended up being lower today so I wasn't leaving the desk to go take a piss every 10 minutes.

Normally, I like to go lower on carbs and higher on fats and proteins as compared to this. But, I feel as if I haven't had enough carbs over the last few days, so I figured I'd change things up a bit. I also noticed how MFP tends to be quite off when you compare calories vs. macronutrients. MFP says that I consumed 2,628 calories today, but I calculated the calories going off of the macros that the foods show and it ended up being 2,736. Chest and Back tomorrow.

[cjl14]

BODYWEIGHT: 188.0lbs

Flat Bench - Work up to a double @RPE 9, then drop and do some back off sets. I recently changed my form so it's more "bodybuilder-esque."

Warmups - all paused
BARx12
135x10
185x3
205x2

Working Sets
225x2 - Paused
205x2x2 - Paused (I took the second rep of both of these sets with a 7 second negative because this is basically no weight to me)

205x6 - TnG (Had like two left in the tank)

Chins - 5x3
BWx5x3 - I suck at these lmao

Incline DB Press - 4x6
70x4x6 - Pretty easy

Hammer Strength Iso Row - 3x10
2PPSx3x10 - Pretty easy

Machine Chest Flies - 3x20
100x3x20

One-arm Cable Rows - 3x12
37.5x3x12

Cable Flies - 3x12
12.5x15 - Started with this weight, but it was too easy, so I did 15 reps.
17.5x2x12

SUPERSET: Lat Pulldowns and Cable Pullovers
100x2x15 | 35x2x15

This was an awesome session. As you can tell, I love volume.

[cjl14]

BODYWEIGHT: 189.0lbs (I went out last night and treated myself to some sushi/deserts)

Front Squats - 3x3 @85%
205x3x3 @RPE8

Seated Leg Press - 3x15
2PPSx3x15

Lying Leg Curl - 3x6-10
110x10
125x10
140x6 - Dropset to 95x6

Leg Extension - 3x12 (Toes pointed out to target outer quad sweep)
120x12
130x2x12

Standing Leg Curl - 3x15
40x3x15

Seated Calf Raise - 3x10
90x3x10

Horizontal Calf Press - 3x12
150x3x12

Second set of 205x3x3 Front Squat

[cjl14]

Flat Bench
225x2 TnG
205x2x3 paused
215x3 paused

DB Rows - 3x12
65x3x12 - Really going light here to make sure I'm feeling them.

Incline DB Press - 4x6
70x4x6

Standing One-arm Cable Rows - 4x12
35x12
37.5x3x12

Cable Flies - 3x20
15x3x20

Lat Pulldown - 3x10
120x3x10

SUPERSET: Incline DB Fly and Cable Pullovers - 3x15
25x3x15 | 35x3x15

Chest-supported DB Rear Delt Flies - 3x15
10x3x15

PICTURES

- just took a video and started to pose and this was a random screenshot right before a side chest.

[cjl14]

Push Press
165x1
135x6
135x4

SUPERSET: DB Skullcrushers and DB Lateral Raises
25x3x8 | 15x3x15

SUPERSET: One-arm French Press and Seated Hammer Curls
20x3x10 | 30x3x8

Chest-supported DB Rear Delt Flies - 3x15
10x3x15

SUPERSET: Rope Pushdowns and DB Front Raises
30x3x15 | 15x3x15

SUPERSET: Straight-bar Forearm Curls and Straight Bar Reverse Curls
40x3x10 | 50x3x15

Machine Preacher Curls - 3x20
55x3x20

Mother of supersets

PICTURES

[cjl14]

Flat Bench
225x5x2 TnG @RPE8

One-arm DB Rows - 4x10
50x4x10

Incline DB Press - 4x7
70x4x7

Standing One-arm Cable Row - 3x12
37.5x3x12

Cable Flies - 3x20
15x20
17.5x20
15x20

Lat Pulldown - 3x8
120x8
125x2x8

SUPERSET: Incline DB Flies and Cable Pullovers
25x3x15 | 35x3x15

CARDIO - yeah I know lmao

Stairmaster HIIT (high intensity interval training) - one minute on 65 steps/minute then the next minute on 125 steps/minute

15 minutes total
226.0 cals burnt

[cjl14]

MACROS

Calories: 2,714
Carbohydrates: 314g
Proteins: 189g
Fats: 78g

[cjl14]

BODYWEIGHT: 186.0lbs - 3lbs down since the start of my cut (3 weeks ago). Right where I want to be.

Push Press
155x2

Paused CGBP top double then 3x5
225x2
185x3x5

SUPERSET: DB Skullcrusher and Seated Hammer Curl
20x3x15 | 30x3x12

SUPERSET: One-arm French Press and DB Lateral Raise
20x3x12 | 15x3x15

SUPERSET: Rope Pushdown and DB Front Raise
35x3x10 | 15x3x15

Chest-supported DB Rear Delt Fly - 3x25
10x3x25 - holy fukin pump

SUPERSET: Straight Bar Wrist Curl and Straight Bar Reverse Curl
30x3x15 | 50x3x15

DB Spider Curls - 3x20
15x20
20x2x20

fukkin awesome session. Cut's coming along nicely.

[cjl14]

Flat Bench
230x3x2 @8.5

HS Iso Row - 4x10
2PPSx4x10

Incline DB Press
70x8
80x6
90x3 - All-time PR

Standing One-arm Cable Row - 3x12
35x3x12

Cable Flies - 3x20
15x3x20

Lat Pulldown - 3x10
120x3x10

SUPERSET: Incline DB Fly and Cable Pullover
25x3x15 | 35x3x15

NOTES: Bought a pre-workout for the first time ever. I've always used zero-calorie Monsters and the PWO that the gym has (I work front desk at the gym so yeah), but I decided to buy my own. I bought Optimum Nutrition's "Platinum Pre." Let me tell you. God damn. This was one of the best session that I have had in a while. Awesome pre-workout.

PICTURES

[cjl14]

Flat Bench
225x4
185x2x10

SUPERSET: Straight Bar Wrist Curl and Straight Bar Reverse Curl
30x3x20 | 50x3x20

SUPERSET: Standing Hammer Curls and One-arm DB French Press
25x3x20 | 15x3x20

TRI-SET: Straight Bar Skullcrusher into Straight Bar California Press into Straight Bar Close Grip Press (10 reps of each variation [30 reps total] is one set)
50x1 set
60x2 sets

V-bar Pushdowns - 3x20
40x3x20

Machine Preacher Curls - 3x20
55x20
60x20
55x20

[cjl14]

High Bar Squat
275x1 @8 - Lmao my squat took a drop (I used to squat low-bar)

Front Squat
185x5
185x6

90 degree Leg Press (sitting straight upwards and pressing away from you, forming a 90 degree angle)
2PPSx12
2PPS + 25 x12
3PPSx8
2PPSx15

SLDL off Rack - 4x8
185x4x8

Standing Hamstring Curls - 4x8
50x4x8

Standing DB Lunges - 4x12
20x4x12

Leg Extension - 3x20

Tried to hit calves but they cramped up

[cjl14]

MORNING CARDIO:
HIIT on Stairmaster
15mins
230cals

Flat Bench - 3x2
230x3x2 @9

HS Iso Row - 4x10
2PPSx10
2PPS + 2.5 x3x10

Incline DB Press - 4x10
70x4x10

Standing One-arm Cable Row - 3x12
37.5x12
40x2x12

Cable Fly - 3x20
15x3x20

Lat Pulldown - 5x8 w/ 1min rest
120x5x8

SUPERSET: Incline DB Fly and Cable Pullover
25x3x15 | 35x3x15

[cjl14]

BODYWEIGHT: 187.0lbs

Push Press/OHP
135x2 - Push Press (warmed up then decided to do strict instead)
135x1 STRICT + 2 Push Press
95x5 Strict

SUPERSET: DB Skullcrusher and DB Lateral Raise
20x3x15 | 15x3x20

SUPERSET: Standing Hammer Curls and One-arm DB French Press
25x3x20 | 15x3x20

TRI-SET Straight Bar Skullcrusher into Straight Bar California Press into Straight Bar Close-grip Press (10 reps of each variation is one set)
50x3 sets

SUPERSET: DB Front Raise and Chest-supported DB Rear Delt Fly
15x3x20 | 10x3x20

SUPERSET: Straight Bar Wrist Curl and Straight Bar Reverse Curl
30x1x20 | 50x3x12
20x2x20 |

Rope Pushdown - 3x10-12
40x10
30x2x12

Machine Preacher Curl - 3x20
55x3x20

[cjl14]

Lying Leg Curl - 4x10-12
80x20
95x3x12

Leg Press - 4 sets of 8 reps wider stance 8 reps closer stance
2PPS x 1 set
2PPS + 25 x 3 sets

Front Squats - 4x10
135x4x10

SLDL off Rack - 4x8
185x4x8

Standing Lunges - 3x12
20x3x12

CALVES - didn't log these

[cjl14]

BODYWEIGHT: 188.5lbs - I was really confused by this. Been hitting my macros consistently, taking in around a gallon of water consistently, but I was higher in my weigh-in. The reason it's not bothering me is because I looked a lot better this morning. My abs were in more and I looked drier and more vascular during my session.

MORNING CARDIO:
HIIT on Stairmaster
15mins
235cals

Flat Bench
225x7x2 - I don't know if I did 7 doubles or 8 doubles... Kinda lost count. These were around RPE 8/8.5.

HS Iso Row 4x15
2PPSx4x15

Incline DB Press - 3x6
80x2x6
80x7 - Got a little bit amped up for this set, as the second set was really difficult. Ended up pushing it to a seventh rep. Very happy with this. All-time PR on these is 80 for one set of 8 at 195lbs.

Standing One-arm Cable Row - 3x12
37.5x3x12

Cable Fly - 3x20
12.5x3x20

Lat Pulldown - 4x10
120x4x10 - Slow and controlled. Squeeze at the bottom, slow eccentric, controlled concentric.

SUPERSET: Incline DB Fly and Cable Pullover
25x3x20 | 35x3x15

[cjl14]

Push Press - 5x3
135x5x3 @8

SUPERSET: DB Skullcrushers and DB Lateral Raises
20x3x15 | 15x3x20

SUPERSET: Standing DB Hammer Curls and One-arm DB French Presses
25x3x20 | 15x3x20

TRI-SET: Straight Bar Skullcrushers into Straight Bar California Press into Straight Bar Close Grip Press
50x3 sets

SUPERSET: DB Front Raises and Chest-supported DB Rear Delt Flies
15x3x20 | 10x3x25

SUPERSET: Straight Bar Wrist Curls and Straight Bar Reverse Curls
20x3x20 | 50x3x20

Rope Pushdowns - 3x20
30x2x20
30x18 dropset to 20x5

Machine Preacher Curls - 3x20
55x2x20
45x20

Probably going to have to lower my volume over the next few weeks as my cut progresses. Focus a lot more on compound movements. This is a lot of volume.

[cjl14]

Lying Hamstring Curl - 4x12
95x4x12

Leg Press - 4x8 reps wide 8 reps narrow
2PPSx4 sets

High Bar Squats
185x8 paused
225x5 paused
185x12

Standing Lunges - 4x12
20x4x12 - lmao I was fried by now

Leg Ext - 3x15
70x3x15

CALVES

[cjl14]

Flat Bench - 4x6
185x4x6 - RPE 6 lol

Incline DB Press - 3x10
60x2x10
55x10

Standing One-arm DB Shoulder Press - 3x12
20x3x12

DB Skullcrushers - 3x12
20x3x12

Standing Cable Fly - 3x20
12.5x3x20

Seated DB Lateral Raise - 3x15
15x3x15

One-arm DB French Press - 3x15
15x3x15

Rope Pushdown - 3x12
30x3x12

[cjl14]

Neutral-Grip Lat Pulldown - 4x10
110x4x10 - really focusing on pulling with my lats, not my arms

Machine Row - 4x15
100x4x15

Reverse-Grip Lat Pulldown - 3x12
100x3x12

Standing One-arm Cable Row - 3x12
35x3x12

Rear delt flies w/ head on bench - 3x25
10x3x25

Standing Hammer Curl - 3x15
30x3x15

DB Spider Curl - 3x10-12
20x3x12

Machine Preacher Curl - 3x15-20
55x15
45x2x20

[cjl14]

High Bar Squat
135x8
185x6
225x4
275x3
185x2x12

Lying Leg Curl - 4x12
80x4x12

Leg Press - 4x 8 reps wide followed by 8 reps narrow
2PPSx4 sets

SLDL off of rack - 4x8
185x8
205x3x8

Stationary DB Lunges - 3x15
25x15
30x2x15

Leg Extension - 3x15
70x3x15 - Going realllllly light here to make sure I hit the desired part of the quad.

Horizontal Calf Press - 3x12
130x3x12

[cjl14]

Flat DB Press - 3x8-10
100x3 - decided to go heavy
75x2x9
75x12

Incline DB Press - 4x10
55x10
50x3x10

Standing One-arm DB Press - 3x15
20x3x15

Machine Fly - 3x20
100x3x20

DB Skullcrushers - 3x15
20x3x15

DB Side Laterals - 4x15
15x4x15

Rope Pushdowns - 2x20
27.5x2x20

[cjl14]

Neutral-grip Lat Pulldown - 4x10
110x4x10

HS High Row 4x8-10
1PPS + 25 1x10
1PPS + 35 3x8

Reverse-grip Lat Pulldown - 3x12
100x12
105x2x12

Machine Row - 3x15
100x20
115x2x15

DB Rear Delt Fly w/ Head leaning on Bench - 25,15,15
10x25
15x2x15

Standing DB Hammer Curls 3x15
30x3x15

DB Spider Curls - 3x10-12
20x12
25x10
20x12

One-arm Cable Rows - 3x12
25x3x12

Machine Preacher Curls - 3x20
45x3x20