Jrock getting back at it

[Raigs]

That was a super long day 4 am. But worth it we were in Napa for a few days drank some
Killer wine and didn’t buy any for home even though we wanted to. Now we are in Santa Monica and honestly it’s kinda weird and sketchy. The homeless population just mixes in with everyone.

Mostly BW workouts here. The rental has a peloton. Need to figure out how to use it. Would be my first time but intrigued.


Anyways JROCK20EVL gets you 20% off and today it would be 50% if you want to help a brother out 😅

[Raigs]

Big bench day today. Started the program over as I took an unplanned week off and now that I’ve been through a few weeks it feels better to start fresh.

Week 1 day 1 Bench day

1 scoop engn (JROCK20EVL)


Bench press/ push-ups
7 sets 5 push-ups every set
155x7x7

DB flies/ dB incline bench / spoon presses
40# for all
3 sets of 10 for all

Banded flies
Green band
3 sets of 15

Dips
4 sets of 10
20#
25#x3

[Filmbuff81]

Looking solid. Nice work.

Wine and split squats sounds like a deadly combo.

One day I might try squats and shots hahah

[Raigs]

Looking solid. Nice work.

Wine and split squats sounds like a deadly combo.

One day I might try squats and shots hahah

Shots and squats doesn’t sound great. Haha.

Welcome aboard.



Good back session. Feeling like my wings will get huge from this program. I can’t complain.

Day 2

1 scoop engn pink lemonade (JROCK20EVL)


Banded lat pull downs
3 sets of 15

Inverted rows
3 sets of 15

Wide grip deadlifts
135x10x3

Kb rows
40# each arm
4 sets of 10

Bb shrugs
135x12x4

[cwsmith35]

Oh man, love the wide-grip deadlifts. I might need to bring those back myself. I like this thread! Keep it up!

[Raigs]

Oh man, love the wide-grip deadlifts. I might need to bring those back myself. I like this thread! Keep it up!

Cheers! Thanks for stopping by. Yeah wide grip definitely hit the lats and made it feel much deeper.


Today was an early workout. Got up at 5:30 lifting by 6. Yesterday was a rest day so this leg day was hammered. Felt good to work out in the morning as it’s been stupid hot lately.

Week 1 day 3 leg day

1 scoop engn (JROCK20EVL)


Squats
Kept these light still working on my back
95x7x6

Bulgarian split squats
40x10x4

Hip thrusts
185x10x4

Single leg rdl/calf raises
20x10 185x12 x4 sets

[Raigs]

Yesterday was a 45 minute peloton ride. I am going to try to ride it at least once a week.

I’m in maintenance right now and adjusting to less food is proving tough. Recovery isn’t as good as it was. But saving some money is nice.

[Raigs]

I may be walking funny for about a week. I added weights and the volume on leg day is not something I’m used to. I finally feel safe with my knee after a year plus of the injury. It’s mostly a mental state. The new job I got a few months ago has really helped me. Sparked a new joy in every part of my life.


Week 2 day 3
Legs

1 scoop engn (JROCK20EVL)

Squats
6 rounds
135x5

Hip thrusts
2 sets
135x15

Bulgarian split squats
5 sets
40x8

Single leg rdl/ss/ calf raises
4 sets
40x10 / 135x12

[Raigs]

Week 2 deadlifts

Doing DL second is weird. But I’m getting used to it.

Pull ups/ inverted rows
5/10

DL
135x10x2
155x10x3

Single arm rows
40x8x4

Bb shrugs
155x12x3

[Raigs]

Arm day!


It’s my favorite day. I’m feeling extra strong lately. I had to up my calories though. I was feeling fatigued between meals. I am also pushing it a bit harder so I think it’s a good idea to eat more. Not trying to bulk or anything. Just stay around 185-190

1 scoop engn
1 scoop pump mode
JROCK20EVL gets you 20% at evl


Seated dB curls / seated hammer curls
6 sets
20#x8

Bb curl
4 sets
45x15,12,10
65x8

Skull crusher / kickbacks
4 sets
40# x10
20#x10

Banded tricep extension
8 sets
Heavy 15 reps each arm

[Filmbuff81]

Solid work looking good