CTJ journal

[C T J]

I never write anything down. I do whatever I feel like doing. I know how and when to flip the switch.
However, sometimes I'm interested in looking back on what I did.

Everything is timed. ranges from 15-30 seconds on and 30-60 seconds rest. 1-3 min rest between exercises.

Flat DB Bench.
65x10 big stretch in hole, extend, pause at top
75x10
85x10
95x10
100x20 rep it out

Hammer Strength incline
45x10 big stretch and pause at top
55x10
65x10
75x10
85x10
95x8

Cable Press (like cable flies but more of a press)
60x10
70x10
80x10
90x10

Single rope cable tri pulldown (supinated grip on rope)
60x12 (x3)

High Cable Flies (arms coming down in front similar to most muscular pose)
70x10
80x10
90x15 (some half reps and pauses mixed, blasting the muscle)


Neutral Grip DB Bench
75x12 (x3)

Plate loaded Seated Calf Raises
35x20
60x20
85x20
60x15 (x2)

Romanian Deadlift (first time deadlifting in over 3 years)
135x12
185x12
245x12 (x2)

 

[C T J]

Close Grip Pulldown
4x10 1 min rest
130
150
170
190

3x10 30 sec rest
170
150
130

Standing Single Arm Lat Pulldown
3x15
80
90
100

Hammer Strength Seated Row
6x12
45
70
95
95
70
45

Hammer Strength Shrugs
4x15
70
140
210
280

DB Hammer Curls
4x10
30
35
37.5
40

Reverse Grip Cable Curl
4x15
80
90
100
120

 

[C T J]

Chest/Shoulder Day

Flat DB Bench
65x5
75x5
85x5
95x5
110x5
120x5
95x10
95x10
95x10
95x10

Cable Fly
60x5
80x5
100x5
120x5
130x5
100x10
100x10
100x10
100x10

DB Lateral Raises
25x5
30x5
35x5
40x5
30x10
30x10
30x10
30x15

 

[C T J]

Leg Day

Backsquat
135x5
225x5
275x5
315x5
365x5
405x6
315x10
315x10
315x10
315x10

Hamcurls
140x10
160x10
180x10
180x10
180x10
180x10

Leg Extensions
180x10
200x10
220x10
220x10
220x10
220x15

Standing calf raise machine
180x12
180x12
180x12
180x12
180x12

 

[C T J]

Back

Pulldown

30sec - 1min rest between sets
120x5
140x5
160x5
180x5
200x5
220x5
170x10
170x10
170x10
170x10

DB Row
100x5
115x5
130x5
100x10
100x10
100x10

Seated row with ez curl style bar (pronated)
160x5
180x5
200x5
230x5
180x10
180x10
180x10
180x10

 

[C T J]

Chest Day/Shoulder and threw in bicep curls since I didn't have time yesterday

30seconds to 1 minute rest between all sets.

Workout length 60 minutes

Hammer Strength Incline
45lbx5 each side
70x5
95x5
110x5
85x10
85x10
85x10
85x10

Peck Deck
80x5
100x5
120x5
140x5
110x10
110x10
110x10
110x10

Weighted Dips
50lb x 5
65x5
75x5
85x5
65x10
65x10
65x10
65x10

Tricep rope press down
80x5
100x5
120x5
140x5
110x10
110x10
110x10
110x10

Upright Row
70lbx5
80x5
90x5
100x5
110x5
80x10
80x10
80x10
80x10

Seated Machine Bicep curl
100x5
110x5
120x5
130x5
140x5
110x10
110x10
110x10
110x10

 

[IronSoul]

My dog! It’s been a minute. You still doing BB style and the CrossFit stuff too?


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[C T J]

@IronSoul Hey buddy! haven't done any cf style of workouts in probably 4 or 5 years now. All BB with some strength mixed in now and again. How's everything going with you man!?

 

[IronSoul]

Good deal, I wasn’t sure. I know you’ve put on a lot of lean muscle over the past few years and had gotten more into BB. I’m doing well brother, adjusting to some life changes but all will be good in time. Good to be back on here and back in the gym.


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[C T J]

@IronSoul thanks man. Yeah bodybuilding is the way to go for me. Did it from 20-24 years old but stopped for 4 years. Got burnt out I guess. So being back now and not burnt out feels really good. Just been bouncing between 200 and 215 lbs. I'm being a bitch and on the fence. I need to nut up and eat more to hit 220+ or cut and do a show. Still haven't made up my mind lol both sound shitty. We're friends on IG right?

 

[C T J]

When you're a wannabe bodybuilder and golfer...

 

[IronSoul]

@IronSoul thanks man. Yeah bodybuilding is the way to go for me. Did it from 20-24 years old but stopped for 4 years. Got burnt out I guess. So being back now and not burnt out feels really good. Just been bouncing between 200 and 215 lbs. I'm being a bitch and on the fence. I need to nut up and eat more to hit 220+ or cut and do a show. Still haven't made up my mind lol both sound shitty. We're friends on IG right?

Haha man I know the feeling 100% and yeah we are.


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