CJB

Howdy all. I joined IM a few months ago, but mainly just lurked around. I'm a member of another board with a journal there, but keeping one here will be cool too. Maybe I'll catch some different perspectivesl


Plus, I heard you can say the f-word here!

Any feedback and suggestions are welcome.

Jodi

You sure FUCKING can!!!!

Welcome back to IM

What's goals, stats, plan?

Essence EFA

CJB

6/25/03 - Shoulders/Traps Biceps/Forearms

I hope I can remember what I did accurately...


SHOULDERS

Clean & Press (hang clean to a SOHP)
10 @ 135
6 @ 185
6 @ 185
6 @ 185
5 @ 225 (hang clean only)

DB Lateral Raise
10 @ 45
10 @ 50
9 @ 50
8 @ 50

DB Rear Lateral Raise
10 @ 40
10 @ 40
10 @ 50
7 @ 50

DB Shrugs
13 @ 155
12 @ 155
10 @ 155
8 @ 155

BB Shrugs (behind back)
12 @ 315
10 @ 405
10 @ 405
*****************

BICEPS/FOREARMS

DB Curls
9 @ 60
7 @ 60
10 @ 50
10 @ 50

Incline DB Curls
10 @ 40
7 @ 40
10 @ 30

Hammer Curls
10 @ 50
9 @ 50
10 @ 50

I typically do some wrist curls (regular and reverse) for forearms, but didn't last night.

CJB

Thanks jodi.

Stats:
5'9"
245-250
I usually don't do the whole measurement thing - I'm too dysmorphic, but here are a few from the last time I did.

Chest: 52"
Legs: 28"
Arms: 19"
Calves: 18" (i think)

Don't really remember the rest.

Goals: Just to be bigger and stronger. I'm not really into the speedo-wearing bodybuilding thing, and 1rm powerlifting doesn't appeal much to me either.

Julie7Ulie

HI!

... Im gettin' there!

CJB

7/19/03 - Back

Deadlifts
10 @ 135
5 @ 225
5 @ 315
5 @ 405
3 @ 500
2 @ 500
7 @ 455
10 @ 405

BB Rows
8 @ 315
6 @ 325
6 @ 325
7 @ 315

DB Rows
10 @ 155
10 @ 155
7 @ 155

Pullups
* all @ bodyweight
12, 12, 10, 10, 10

Threw in some light biceps at the end.

CJB

7/20/03 - Chest/Triceps

CHEST

Incline DB Bench
10 @ 120
10 @ 130
8 @ 130
6 @ 120

Dips
12 @ bw+45
8 @ bw+90
7 @ bw+90
9 @ bw+45

Incline Fly
10 @ 80
6 @ 100
5 @ 100
9 @ 80

Upright Cable x-over (handles at bottom, lift up and in)
12, 12, 10 - didn't worry about weight.
***************

TRICEPS

Skulls (flat - olympic bar)
8 @ 135
5 @ 140
10 @ 125
8 @ 125

Incline Skulls
10 @ 110
10 @ 110
7 @ 110
8 @ 110

Pressdowns
10 @ 200
10 @ 200
8 @ 200

CJB

7/22/03 - Legs

Squats
10 @ 135
10 @ 225
5 @ 315
10 @ 405
8 @ 425
5 @ 445
1 @ 455
9 @ 405

Leg Press
10 @ 1100
10 @ 1305
7 @ 1370
10 @ 1305

BB Lunge
10 @ 135
7 @ 135
6 @ 135

Roman Chair SLDL
12 @ 95
12 @ 145
10 @ 200
9 @ 200

Leg Curl
12 @ 200
12 @ 200
13 @ 200


Did calves too.

CJB

7/23/03 - Shoulders/Biceps

SHOULDERS

Clean & Press
10 @ 135
5 @ 185
3 @ 225
6 @ 205
6 @ 205
8 @ 185

DB Lateral Raises
10 @ 50
10 @ 55
8 @ 55
7 @ 55

DB Rear Lateral Raises
10 @ 60
7 @ 60
8 @ 60
6 @ 60

* Usually do traps w/shoulders, but my neck has been real sore lately. I laid off this week.

********************

BICEPS

* Gonna be doing all bi's on cables for the next few weeks. BB/DB's are killing my wrists. Plus the cables fry the shit out of my bi's like I've never felt.

** All weight is the pin setting on the cable stack. Obviously this isn't the 'real' weight.

BB Cable Curls
10 @ 130
10 @ 140
8 @ 150
7 @ 150

Single Arm Cable Curl
10 @ 40
10 @ 50
8 @ 50
9 @ 50

Hammer Curl (with rope)
10 @ 40
10 @ 50
10 @ 50

CJB

Oh - and here is a pic of my wife and I. I have no fucking clue who the "thumbs up" guy is in back of us!

Rissole

Hi CJB Nice pic, that guy made me laugh

My Journal

Jenny

Hey CJB!

Welcome to IM !

You and your wife look hot!

FtNsGiRl

Hey stranger. Workouts are lookin' good hoss!

That pic always makes me laugh. Yes, you and your wife are hot, but the thumbsup guy is slightly hotter.

Here's some glue, now get your shit together!

CJB

Thanks Rissole and Jenny! We try!

FtNs - I thought you'd like him. I can probably go back to that bar and give him your email address!

CJB

7/27/03 - Back


Deadlifts
10 @ 135
10 @ 225
8 @ 315
6 @ 405
1 @ 500
1 @ 500
10 @ 405
10 @ 405


BB Rows
8 @ 315
8 @ 315
10 @ 225
10 @ 225

Pullups
12, 12, 10, 10



* I'm on vacation in VT this week, so the workouts are going to be light and short with a half-hearted attempt.

CJB

7/29/03 - Chest/Triceps

CHEST

Incline DB Bench
12 @ 120
10 @ 120
11 @ 120

Flat DB Bench
12 @ 120
10 @ 110
12 @ 120

Dips
15 @ bw
12 @ +45
8 @ +90

Incline Fly
10 @ 80
10 @ 80
***********************

TRICEPS

Skulls (flat)
12 @ 135
10 @ 135
7 @ 135

Pressdowns
13 @ 120
12 @ 120
10 @ 120

bludevil

CJB, you've got the funniest avi here. I must admit, I like cameltoes myself. That pic made me laugh to. Just admit it, the thumbs up guy is really you .
By the way, in what part of NC are you from. I live in Asheboro but work in Raleigh.

CJB

Thanks blu! I'm in Charlotte. I've only been up through the Raleigh area a couple of times, but like it better than Charlotte.

bludevil

You sound like a pretty big dude according to your lifts. How long you been lifting.

CJB

People tell me I'm big, but I still see the 160 pounder I was every time I look in the mirror. As soon as I get home from vacation I'm going to really tighten up my diet so I can feel a little better.

I've been lifting for about 10 years now. However, I've only been doing squats, deadlifts, and other bigger compound movements for about a year now. I feel like kind of a putz for really wasting 9 years of lifting. But hey, I guess we're meant to learn from our mistakes.

CJB

8/4/03 - Chest/Biceps

* First workout back after a week off. All I did last week was drink and eat like shit. No endurance for this workout.

CHEST

Incline DB Bench
10 @ 120
6 @ 130
8 @ 120
7 @ 120

Decline DB Bench
10 @ 100
7 @ 110
8 @ 100
10 @ 100

Incline Fly
10 @ 75
10 @ 80
8 @ 80

Superset - Hammer Str Decline Bench + Upright Cable x-over
10 @ 320 + 10 @ 20
8 @ 320 + 12 @ 20
9 @ 320 + 10 @ 20

***************************

BICEPS

Cable BB EZ Curl
10 @ 150
9 @ 160
10 @ 160
7 @ 160

Cable DB Curl
10 @ 40
10 @ 50
8 @ 50
9 @ 50

Reverse Preacher Curl
10 @ 50
10 @ 50
* Damn wrists still hurt, so I stopped.

yellowmoomba

CJB -

It's good to see I'm not the only one here that blows my diet and training when I go on vacation!! :

Back to the grind!!



YM

CJB

Thanks yellow. I really didn't have a hardcore diet I was following, but I tried to remain conscientious of what I ate - Tried to keep the protien high, fat and carbs fairly low, etc.

On vacation I think I ate about 90% carbs and fat, with only 10% protien. Plus - I swear to god - I think I drank Bud Light with every meal.

Right now, I'm going to try to get up to 260 in bodyweight by Christmas. This week I'll gorge myself with food, then start logging calories and macros.

yellowmoomba

Cheers to that!! I think I ate more sugar in 4 days of vacation than I had the last 4 months....Captain Morgan's and Coke were my energy sources....hahaha

My goals are the same as yours - get bigger and stronger ( but stay lean(er) )

I'll watch your journal. I'm trying a workout from Gopro (kinda modified) to do Power week one, Reps week two and Superset week three (then repeat). I figured I'd try it for 9 weeks. Have you ever tried it? Working out is the easy part - it's monitoring your diet that is what seperates the two packs from the 6 packs.

Anyhow - good luck with hitting 260 (eat - eat - eat!!!)

YM

CJB

I haven't tried Gopro's workouts, but they are very compelling. I've lifted the same way forever. I'm just afraid of shrinking and losing strength so it's hard to convince my stubborn ass to do anything different. I may try it next spring. I'll keep an eye on your journal to check your gains.

CJB

8/5/03 - Legs

Squats
10 @ 315
9 @ 405
7 @ 425
10 @ 405
3 @ 445

Leg Press
12 @ 1100
12 @ 1305
8 @ 1350
4 @ 1400
11 @ 1305
8 @ 1305

Roman Chair SLDL
12 @ 155
12 @ 155
12 @ 155

Leg Curl
12 @ 200
12 @ 200
12 @ 200

Calves

Donkey Calf Raises
4 sets of 20 @ 400

yellowmoomba

I did a modified gopro superset Chest and Tris workout on Monday (but through in a few more exercies since I'm hard-headed too and can't do only 7 sets for Chest). I'm sore as hell - two days later. I'm going to do a superset Back/Bi's/Traps tonight......I'm hoping to break some plataus.

How are you splitting your bodyparts throughout the week?

I'm trying:

Mon - chest/tris / abs
Tue - basketball
Wed - Back/Bi's (maybe traps) / abs
thur - Legs
Firday - Shoulder (maybe traps) /abs
Sat/sun - off

CJB

Sat - Back
Sun - Chest and bis or tris
Mon - Off
Tue - Legs
Wed - Shoulders and bis or tris (one I didn't do on Sun) or off
Thu - Off, or if i didn't lift Wed, I'll do Wed's workout
Fri - Off

In a perfect world, I'll lift Wed and take Thu and Fri off. That way I'm fresh for Back (deadlifts) on Saturday. But sometimes I'm too beat up from doing legs.

I throw Abs, calves, forearms, neck in at the end of various workouts. I try to hit each 2x a week.

CJB

8/7/03 - Shoulders/Triceps

SHOULDERS

Clean & Press
10 @ 135
6 @ 185
5 @ 185
7 @ 185
10 @ 135
* Forgot my straps, so didn't dare go over 200 lbs. Didn't want to accidently throw the weight at anybody

DB Laterals
10 @ 45
10 @ 50
10 @ 50
8 @ 50

Bent Over Rear Laterals
10 @ 50
10 @ 50
10 @ 50
**********************

TRICEPS

Skulls - Flat
11 @ 135
8 @ 140
7 @ 145
10 @ 135

Incline Skulls
12 @ 110
10 @ 130
11 @ 130

yellowmoomba

You're doin' 50 lb DB laterals........damn!

Keep up the good work!!!

How's the diet going???? It's almost the weekend (when the diet goes in the dumper!!)

YM