CJay's IMPC Training

CJay · 10-09-2008, 04:59 PM

I figured I'd start keeping a log here of my training for the '08 IMPC. My goal: come in ripped to shreds and too sexy.

Today's workout:
working sets only

military press (machine): 15x220, 12x240, 10x260, 7x270
DB side lateral: 15x25, 12x30, 10x35, 6x40
bent over cable lateral: 15x20, 12x25, 10x30, 8x35
BB shrug: 15x185, 12x205, 8x235
DB shrug: 15x80's, 10x95's

Cardio - 45 minutes of LI on the dreadmill.

Current weight & BF% will be updated over the weekend.

Current calories: 1750

CJay · 10-10-2008, 12:00 PM

arms day with some calf work thrown in

Happy Freitag!!

Today's workout:
working sets only

BB curl: 15x65, 12x70, 10x75, 8x80
CGBP: 15x145, 12x155, 8x160, 6x160
Cable curl (per arm): 15x60, 12x65, 10x70, 6x80 ->2x65
tricep pressdown: 15x80, 12x85, 9x90, 7x95
standing calf raise: 15x175, 12x195, 10x215, 8x235
seated calf raise: 15x70, 12x80, 10x90, 8x100

Cardio - 45 minutes of LI on the treadmill.

Current calories: 1750

CJay · 10-12-2008, 11:42 PM

Saturday:

Legs, abs, & Cardio. I did squats, SLDL's, extensions, & leg curls.

Sunday: fasted cardio

CJay · 10-13-2008, 12:35 PM

Seriously, I was dying this morning.

FYI: I workout on an empty stomach (except for Xtend and Vasocharge).

Today's workout:
wu not included

incline bb press: 15x145, 12x155, 10x165, 8x175, 6x185
flat db press: 15x50, 12x55, 10x60, 8x65, 6x70
incline db flies: 15x40, 12x45, 8x50, 8x50, 6x55
low pulley cable crossovers: 15x60, 10x75, 10x75, 8x80, 6x85
hanging leg raises: 3x12
torso twists: 3x12

Cardio - 45 minutes treadmill

CJay · 10-14-2008, 12:17 PM

Serious stuff at the gym today. I am dying slowly, but in a good way.

My deads are way down. I attribute this to diet.

Today's workout:
wu not included

chin-ups: 15, 12, 10, 8, 6
deads: 15x165, 12x175, 10x185, 8x195, 6x205
wide grip lat pd's: 15x110, 12x120, 9x130, 7x130, 6x140
seated cable row: 15x100, 12x110, 10x120, 8x130, 6x140

Cardio - 45 minutes of LI treadmill

**Midnight_Lifter** · 10-14-2008, 01:09 PM

Just stopping in to say nice to see steady progress and ongoing dedication.
"Keep up the good work!"

CJay · 10-15-2008, 11:08 AM

Quote:

Originally Posted by Midnight_Lifter

Just stopping in to say nice to see steady progress and ongoing dedication.
"Keep up the good work!"

Thanks for stopping in!

Today's workout:
Cardio - 45 minutes fasted (OK, I had some Xtend pre and peri-w/o)

CJay · 10-16-2008, 11:45 AM

Today's workout:
wu not included

db shoulder press (per side): 15x30, 12x35, 10x40, 8x45, 6x55
1-arm cable lateral: 15x30, 12x35, 10x40, 8x45, 6x50
bent over db rear lateral (per side): 15x20, 12x25, 10x30, 8x35, 6x40
behind the back bb shrug: 15x85, 12x95, 10x105, 8x115, 6x125
reverse pec dec: 15x30, 12x40, 10x50, 7x60, 6x60

Cardio - 45 minutes

Today's quote (from my son): "Party's over, fur 'da face." (Said with an Arnie-like scowl. It's supposed to be "fur-face." LOL!!)

CJay · 10-17-2008, 11:59 AM

Today's workout:
wu not included

db curl: 15x20, 12x25, 10x30, 8x35, 6x40
skull crushers: 15x70, 12x75, 10x80, 8x85, 6x90
reverse cable curl: 15x45, 12x50, 10x55, 8x60, 6x65
reverse tricep pd's: 15x65, 12x75, 10x75, 8x80, 7x100, 6x110
seated calf raise: 15x70, 12x80, 10x90, 8x100, 6x110
standing calf raise: 15x170, 12x195, 10x215, 8x235, 6x255

Cardio - 45 minutes

CJay · 10-20-2008, 12:14 PM

Saturday's workout:
wu not included

hack squats (pwo): 15x180, 12x200, 10x220, 8x240, 6x260
leg press (pwo): 15x450, 12x540, 10x630, 8x720, 6x770
seated leg curl: 15x75, 12x90, 10x105, 8x120, 6x135
db lunges: 15x20's, 12x25's, 10x30's, 8x35's, 6x40's
decline crunches: 3x12 (+10lb plate)
back extensions: 3x12

Cardio: 45mins on treadmill

Sunday's workout:
Cardio: 45 mins on bike

Today's workout:
wu not included

flat bench: 6x195, 8x185, 10x175, 12x165, 10x155 -> 4x135
incline db press: 5x70's, 7x60's, 10x50's, 12x40's, 15x35's
flat db flies: 6x45's, 8x40's, 12x35's, 12x35's, 15x30's
high pulley cable crossovers (/side): 6x60, 8x50, 10x40, 12x35, 15x30
decline crunches: 3x12 (+10lbs)
back extensions: 3x12

Cardio - 45 mins on treadmill

Party's over, people. Nothing but business now.

CJay · 10-21-2008, 05:28 PM

Today's workout:
wu not included

pull-ups: 6, 8, 10, 12, 15 (10lbs assistance)
bent over row: 6x165, 8x155, 10x145, 12x135, 15x125
T-bar rows: 6x165, 8x155, 10x145, 12x135, 15x125
straight arm pulldowns: 6x90, 8x80, 10x70, 12x60, 10x50 ->5x30

Cardio - 45 mins on treadmill

Carb up meal last night made me feel like crap at the gym today. I know carb-ups will help keep me burning, but they sure do suck. That's OK - time to suck it up.

DJohnson · 10-21-2008, 10:16 PM

Haha, I agree. Carb ups make me feel lethargic and hungry.

CJay · 10-22-2008, 11:28 AM

Quote:

Originally Posted by DJohnson

Haha, I agree. Carb ups make me feel lethargic and hungry.

Good to see I'm not the only one!

Today's workout:
Cardio - 45 minutes of treadmill time - fasted except for Xtend.

CJay · 10-28-2008, 12:45 PM

I haven't posted my workouts here in a week? I suck!

CJay · 10-28-2008, 12:46 PM

Today's workout:
wu not included

chin-ups: 6, 8, 10, 10 -> 2(-10lbs assistance)
deads: 6x205, 8x195, 10x185, 10x175
wide grip lat pd's: 6x150, 8x140, 10x130, 10x120 ->2x110
seated cable row: 6x140, 8x130, 10x120, 12x110

Cardio - 45 minutes

I am still here and bustin' out my workouts every day at 4:30AM.

CJay · 10-29-2008, 12:06 PM

I am tired and sluggish - time for a carb-up tonight. Yams FTW!!

Today's workout:

Cardio - 50 minutes

CJay · 11-03-2008, 12:32 PM

Well, I did delts & traps on Thursday and arms & calves on Friday last week. Here are the most recent workouts:

Saturday's workout:
wu not included

hack squats (pwo): 6x260, 8x240, 10x220, 12x200
leg press (pwo): 6x770, 8x720, 10x630, 12x540
seated leg curl: 6x135, 8x120, 10x105, 12x90
db lunges: 6x40's, 8x35's, 10x30's, 12x25's
decline crunches: 3x12 (+10lb plate)
back extensions: 3x12

Cardio: 50mins on treadmill

Sunday's workout:
Cardio: 50 mins on bike watching the end of Ironman. Great freakin' movie!

Today's workout:
wu not included

flat bench: 6x195, 8x185, 10x175
incline db press: 6x70's, 8x60's, 10x50's
flat db flies: 6x50's, 8x45's, 10x40's
high pulley cable crossovers (/side): 6x65, 8x55, 10x45
decline crunches: 3x12 (+10lbs)
back extensions: 3x12

bf is just melting away - which is good 'cause I am a tubby tub tub....

DJohnson · 11-03-2008, 02:19 PM

Quote:

Originally Posted by CJay

bf is just melting away

Damn! With a workout schedule like that I wouldn't doubt it! Keep it up!

CJay · 11-04-2008, 11:50 AM

Quote:

Originally Posted by DJohnson

Damn! With a workout schedule like that I wouldn't doubt it! Keep it up!

Thanks, man. Gotta get lean!

__________________________________________________ _____________

GO VOTE

Today's workout:
wu not included

pull-ups: 6, 8, 10
bent over row: 6x165, 8x155, 10x145
T-bar rows: 6x165, 8x155, 10x145
straight arm pulldowns: 6x90, 8x80, 12x70

Cardio - 50 minutes on the dreadmill.

10-09-2008, 04:59 PM	#1
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	CJay's IMPC Training I figured I'd start keeping a log here of my training for the '08 IMPC. My goal: come in ripped to shreds and too sexy. Today's workout: working sets only military press (machine): 15x220, 12x240, 10x260, 7x270 DB side lateral: 15x25, 12x30, 10x35, 6x40 bent over cable lateral: 15x20, 12x25, 10x30, 8x35 BB shrug: 15x185, 12x205, 8x235 DB shrug: 15x80's, 10x95's Cardio - 45 minutes of LI on the dreadmill. Current weight & BF% will be updated over the weekend. Current calories: 1750 __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-10-2008, 12:00 PM	#2
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training arms day with some calf work thrown in Happy Freitag!! Today's workout: working sets only BB curl: 15x65, 12x70, 10x75, 8x80 CGBP: 15x145, 12x155, 8x160, 6x160 Cable curl (per arm): 15x60, 12x65, 10x70, 6x80 ->2x65 tricep pressdown: 15x80, 12x85, 9x90, 7x95 standing calf raise: 15x175, 12x195, 10x215, 8x235 seated calf raise: 15x70, 12x80, 10x90, 8x100 Cardio - 45 minutes of LI on the treadmill. Current calories: 1750 __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-12-2008, 11:42 PM	#3
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training Saturday: Legs, abs, & Cardio. I did squats, SLDL's, extensions, & leg curls. Sunday: fasted cardio __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-13-2008, 12:35 PM	#4
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training Seriously, I was dying this morning. FYI: I workout on an empty stomach (except for Xtend and Vasocharge). Today's workout: wu not included incline bb press: 15x145, 12x155, 10x165, 8x175, 6x185 flat db press: 15x50, 12x55, 10x60, 8x65, 6x70 incline db flies: 15x40, 12x45, 8x50, 8x50, 6x55 low pulley cable crossovers: 15x60, 10x75, 10x75, 8x80, 6x85 hanging leg raises: 3x12 torso twists: 3x12 Cardio - 45 minutes treadmill __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-14-2008, 12:17 PM	#5
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training Serious stuff at the gym today. I am dying slowly, but in a good way. My deads are way down. I attribute this to diet. Today's workout: wu not included chin-ups: 15, 12, 10, 8, 6 deads: 15x165, 12x175, 10x185, 8x195, 6x205 wide grip lat pd's: 15x110, 12x120, 9x130, 7x130, 6x140 seated cable row: 15x100, 12x110, 10x120, 8x130, 6x140 Cardio - 45 minutes of LI treadmill __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-14-2008, 01:09 PM	#6
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 438 Recipes: 0 Rep Power: 38	Re: CJay's IMPC Training Just stopping in to say nice to see steady progress and ongoing dedication. "Keep up the good work!" __________________ - Discipline means doing within, not doing without. "Nothin' to it but to do it!" *Currently rebuilding in phase one...

10-16-2008, 11:45 AM	#8
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training Today's workout: wu not included db shoulder press (per side): 15x30, 12x35, 10x40, 8x45, 6x55 1-arm cable lateral: 15x30, 12x35, 10x40, 8x45, 6x50 bent over db rear lateral (per side): 15x20, 12x25, 10x30, 8x35, 6x40 behind the back bb shrug: 15x85, 12x95, 10x105, 8x115, 6x125 reverse pec dec: 15x30, 12x40, 10x50, 7x60, 6x60 Cardio - 45 minutes Today's quote (from my son): "Party's over, fur 'da face." (Said with an Arnie-like scowl. It's supposed to be "fur-face." LOL!!) __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-17-2008, 11:59 AM	#9
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training Today's workout: wu not included db curl: 15x20, 12x25, 10x30, 8x35, 6x40 skull crushers: 15x70, 12x75, 10x80, 8x85, 6x90 reverse cable curl: 15x45, 12x50, 10x55, 8x60, 6x65 reverse tricep pd's: 15x65, 12x75, 10x75, 8x80, 7x100, 6x110 seated calf raise: 15x70, 12x80, 10x90, 8x100, 6x110 standing calf raise: 15x170, 12x195, 10x215, 8x235, 6x255 Cardio - 45 minutes __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-20-2008, 12:14 PM	#10
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training Saturday's workout: wu not included hack squats (pwo): 15x180, 12x200, 10x220, 8x240, 6x260 leg press (pwo): 15x450, 12x540, 10x630, 8x720, 6x770 seated leg curl: 15x75, 12x90, 10x105, 8x120, 6x135 db lunges: 15x20's, 12x25's, 10x30's, 8x35's, 6x40's decline crunches: 3x12 (+10lb plate) back extensions: 3x12 Cardio: 45mins on treadmill Sunday's workout: Cardio: 45 mins on bike Today's workout: wu not included flat bench: 6x195, 8x185, 10x175, 12x165, 10x155 -> 4x135 incline db press: 5x70's, 7x60's, 10x50's, 12x40's, 15x35's flat db flies: 6x45's, 8x40's, 12x35's, 12x35's, 15x30's high pulley cable crossovers (/side): 6x60, 8x50, 10x40, 12x35, 15x30 decline crunches: 3x12 (+10lbs) back extensions: 3x12 Cardio - 45 mins on treadmill Party's over, people. Nothing but business now. __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-21-2008, 05:28 PM	#11
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training Today's workout: wu not included pull-ups: 6, 8, 10, 12, 15 (10lbs assistance) bent over row: 6x165, 8x155, 10x145, 12x135, 15x125 T-bar rows: 6x165, 8x155, 10x145, 12x135, 15x125 straight arm pulldowns: 6x90, 8x80, 10x70, 12x60, 10x50 ->5x30 Cardio - 45 mins on treadmill Carb up meal last night made me feel like crap at the gym today. I know carb-ups will help keep me burning, but they sure do suck. That's OK - time to suck it up. __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-21-2008, 10:16 PM	#12
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,087 Recipes: 0 Rep Power: 50	Re: CJay's IMPC Training Haha, I agree. Carb ups make me feel lethargic and hungry. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

10-28-2008, 12:45 PM	#14
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training I haven't posted my workouts here in a week? I suck! __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-28-2008, 12:46 PM	#15
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training Today's workout: wu not included chin-ups: 6, 8, 10, 10 -> 2(-10lbs assistance) deads: 6x205, 8x195, 10x185, 10x175 wide grip lat pd's: 6x150, 8x140, 10x130, 10x120 ->2x110 seated cable row: 6x140, 8x130, 10x120, 12x110 Cardio - 45 minutes I am still here and bustin' out my workouts every day at 4:30AM. __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

10-29-2008, 12:06 PM	#16
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training I am tired and sluggish - time for a carb-up tonight. Yams FTW!! Today's workout: Cardio - 50 minutes __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.

11-03-2008, 12:32 PM	#17
CJay Pro Stature Join Date: Jun 2008 Posts: 101 Recipes: 0 Rep Power: 7	Re: CJay's IMPC Training Well, I did delts & traps on Thursday and arms & calves on Friday last week. Here are the most recent workouts: Saturday's workout: wu not included hack squats (pwo): 6x260, 8x240, 10x220, 12x200 leg press (pwo): 6x770, 8x720, 10x630, 12x540 seated leg curl: 6x135, 8x120, 10x105, 12x90 db lunges: 6x40's, 8x35's, 10x30's, 12x25's decline crunches: 3x12 (+10lb plate) back extensions: 3x12 Cardio: 50mins on treadmill Sunday's workout: Cardio: 50 mins on bike watching the end of Ironman. Great freakin' movie! Today's workout: wu not included flat bench: 6x195, 8x185, 10x175 incline db press: 6x70's, 8x60's, 10x50's flat db flies: 6x50's, 8x45's, 10x40's high pulley cable crossovers (/side): 6x65, 8x55, 10x45 decline crunches: 3x12 (+10lbs) back extensions: 3x12 bf is just melting away - which is good 'cause I am a tubby tub tub.... __________________ IMPC 2008 Novice Division Never fear opposition; adversity builds strength.