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  1. #1
    Registered User 84p2v5vrcxy's Avatar
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    Jrock getting back at it

    Hey fellow bodybuilding family. I used to be an active poster back in the day. It’s time to come
    Back and get some accountability. So follow along.

    Goals
    -get lean
    -eat clean
    -then get strong asf

    About me
    I am 30 year old male weighing about 175.
    About 6 months ago I dislocated my knee. I had knee surgery about 10 years ago so the recovery is a bit slower. I lost a lot of leg gains from this. All the gyms being closed isn’t helping. I have 2 kids so I get limited workout time at home.

    I love to do some Olympic style lifting. But I need to wait until my knee is better.

    Lifts
    Bench, squat and dL weight unknown during this time.


    Current program: centr fit
    This is a great program for this pandemic. I have a few weights and this is keeping me moving.

    Future program: post covid tbd.


    Feel free to follow along and offer anything you want.
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  2. #2
    Registered User 84p2v5vrcxy's Avatar
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    Today’s exercise

    I did about 45 minutes of yoga and 20 minutes of foam rolling. It’s been a long week at work. I am a chef and we are extremely understaffed. But it’s a job 😅

    Saturdays workout will start with some dead’s and then a full body weight workout.

    Sunday will be swimming

    I will post updates and if anyone is interested I’ll post some of my food recipes as well. I like to meal prep.
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  3. #3
    Registered User 84p2v5vrcxy's Avatar
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    7/10/20

    Today’s workout was fueled by pre jym 3/4 scoop is plenty for me.

    Warm up
    Jump squats
    Jump side to side rdl
    Banded side steps
    Banded monster walks
    Calf raises

    Workout
    Each exercise was done twice 40 seconds each time

    20# lunges
    Planks
    40# front squat
    Sit ups

    40# sldl
    Plank pulse to pike
    40# calf raises
    Sit ups

    40# kb swing
    20# single leg rdl
    Russian twists
    10# single arm snatches

    Thoughts:
    Pretty fast paced workout. They always get the heart rate up. I have noticed a large difference over 8 weeks of these workouts from having a heart rate in the 120 now after I’m still breathing heavy but I’m in the 100 range. Going to keep going it feels good to be getting back into shape
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  4. #4
    Registered User 84p2v5vrcxy's Avatar
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    7/12/2020

    Got up early and crushed it today. Blasted we no speak no americano to get it going. Overall it was a really good workout. My arms and shoulders are on fire. The pool opens at 10 today so I’ll do some laps for recovery.

    Supplements:
    3/4 scoop pre jym and it took me from meh to let’s rage.

    40 seconds a round 2 rounds of everything
    40# bent over row
    40# oh shoulder press
    20# each arm dB curl
    40# floor chest press

    20# each arm dB butterflies
    Trx row
    40# floor tricep press(this was harder then I thought )
    20# each arm dB hammer curl

    20# each arm dB hammer curl to oh press
    40# upright rows
    20# oh triceps extension
    10# each arm reverse fly

    Overall it was a really good workout. The local gym is still closed and may be for a while. The people who run it are somewhat friends with me so today I plan on asking them to borrow some bumpers and kbs and if they are feeling really nice maybe a spin bike or rower. Not holding my breathe though
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  5. #5
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    Talking

    I’m also 30 not 50 and I don’t know how to change that or my username 😖
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  6. #6
    Registered User 84p2v5vrcxy's Avatar
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    2 workout 7/15 and 7/16 2020

    Both days fueled by pre jym. Still doing the job at 1/2 scoop. Both workout felt good. I’m taking Friday off. I have to do a bit of driving

    7/15
    2 rounds of everything
    40# kB oh rows
    20# dB shoulder press
    20#db curls
    20# dB floor press

    20# dB press
    20# shoulder press
    20#db tricep press
    20# hammer curls

    20# hammer curl to press
    20# oh tricep extension
    20# dB reverse flies

    7/16
    Repeat each round twice
    All bw lower body workout
    30-40 seconds each exercise
    Side to side jump squats
    Squats
    Squat holds
    Side to side single leg rdl
    Squat jumps

    Half burpee
    Jumping lunges
    Sumo walks
    Single leg rdl
    Mountain climbers

    Single leg glute bridge
    Squat holds
    Single leg glute bridge
    Side steps
    Lunges
    Flutter kicks

    Feeling sore already. The second workout is a great pt workout for my knee.
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  7. #7
    Registered User 84p2v5vrcxy's Avatar
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    7/19/2020

    Got a new toy from rep fitness. Grabbed a 125-200. Loaded up 125 pounds into it and that was that. Used twice in today’s workout. Legs are really tight so did some foam rolling before. Average steps in the kitchen is about 18k

    Pre workout was pre jym. 1 scoop today= no coffee later

    2 rounds of everything 40 second rounds
    40# shoulder press
    40# upright rows
    Sandbag dead’s
    Side planks left
    Side planks right

    40# chest press
    20# hammer curls
    20# tricep kickbacks
    Sit ups

    Sandbag rows
    10# front raise
    Bicycle crunches
    Cross climbers

    Thoughts on the workout
    Fast and quick but it felt awesome. That sandbag crushed me. It’s a totally different feel as the sand adjust as you move.
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  8. #8
    Registered User 84p2v5vrcxy's Avatar
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    Knee is fried

    Had crazy long day at work. Made a ton of money. But as a chef you don’t really see that lol 😆 my knee is super sore. I did some foam rolling to loosen up the muscles and if I’m still feeling sore in the am I’ll use some cbd salve. I really hope I can wake up ok. I was planning on doing a nice hike.
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  9. #9
    Registered User 84p2v5vrcxy's Avatar
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    Had a long weekend. I did a nice hike in the mountains. About 5 miles and hit around 13k in elevation. Found some snow and awesome rivers up there. Legs are pretty tired. Going to hit an upper body workout now. The lady took all the pictures. I’ll upload a picture of the view when she gets up.
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  10. #10
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    Thumbs up 7/22/20 upper body day

    Pre workout: 3/4 scoop jym

    Man my forearms felt this one I focused on squeezing the dumbbells extra hard today and focused on the path they traveled. Overall this was a really good workout to do after the hike avoided the legs. I will be foam rolling now to open up the legs though.

    2 rounds of every exercise 40 seconds each.

    Round 1&2
    Push up taps
    Dumbbell rows
    Crunch to toe left foot
    Crunch to toe right foot

    Round 3&4
    Dumbbell floor press Left Feet up
    Dumbbell floor press right feet up
    Toe crunches
    Dumbbell flys

    Round 5&6
    Dumbbell tricep extension feet up
    Arnold presses
    Plank
    Dumbbell curls
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  11. #11
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    7/23/2020 PT session

    Today was a leg pt session. Been lazy with it since being back at work. I’ve been hurting and tired after and in the morning. It’s seriously making me consider a career change.

    I need to get my hands on a squat rack so I can start building the bigger muscles back up.

    Same style as my other workouts 2 rounds each 15 reps each exercise per round

    Round 1&2
    Squats
    Lunges
    Single leg rdl
    Calf raises

    Round 3&4
    Banded side steps
    Banded monster walks
    Squat jumps

    Round 5&6
    Wall sits 1 minute
    One leg side jumps
    Single leg squats

    Overall I took it easy but I could feel the muscles firing. I’ll build back up the strength in the muscles you normally don’t hit that keep my knee strong.
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  12. #12
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    Felt really good today. Probably not tomorrow it was a great workout I kept flowing through the movements getting more then I thought I could

    3/4 scoop jym

    Same pattern as usual

    Round 1&2
    20 seconds each
    20# left arm snatch
    20# right arm snatch
    40 seconds
    Kettlebell halos
    20# right arm row
    20# left arm row
    DB pushups

    Round 3&4
    20# hammer curl to press
    40# oh rows
    20# shrugs
    40# kb curls

    Round 5&6
    Flutter kicks
    20# renegade rows
    Planks
    Reverse crunches
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  13. #13
    Wha?========== AlexSays's Avatar
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    Good job, keep it up!

    Would be interesting to see weights/reps/sets (although I know some people don't feel it's important to them to post these things so by all means ignore me)

    Are you doing these exercises in a circuit style? Also where did you get the program? (Sorry if I missed it in one of your posts)
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    Back and shoulders

    Crushed it today. I didn’t think I would get a workout in but made it happen. The kids joined in today and did some squats and mountain climbers. It’s great to see them getting excited to lift. I’ll post the workout tomorrow when I post the other one.

    I got a night all to myself. So I have been zoning out on the couch not doing anything and it feels great to just be able to do that.
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    84p2v5vrcxy is offline
    Originally Posted by AlexSays View Post
    Good job, keep it up!

    Would be interesting to see weights/reps/sets (although I know some people don't feel it's important to them to post these things so by all means ignore me)

    Are you doing these exercises in a circuit style? Also where did you get the program? (Sorry if I missed it in one of your posts)
    Yeah I don’t normally count reps as I just go for 40 seconds. I think most of the time it’s 20 plus reps. It’s pretty good cause I can’t and don’t have the heavy weights as gyms are closed here still. And I can’t afford a whole set of dumbbells.

    Yeah each round is all in one go every round has 30 seconds rest then I keep going.

    The workout program is from centr fit by Chris hemsworth. I thought it was dumb at first until I tried it. It’s getting me lean.
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    Ohh

    I got back into my old account here. I’ll switch over to this one. If the mods want me to start a new thread and lock this one I can do so. But it’s a good start. Glad I could come back here. Seems like all my old pals have gone away and this section is pretty dead compared to the old days. Where did everyone go
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    Chest day

    Was feeling sore but you know had to get it
    1 scoop jym today really pumped me up. My shoulders are fried. Taking off tomorrow and the next day will be lots of legs.
    2 rounds of each exercise 40 seconds each. Weights for stuff is 20# dB for each arm.


    Round 1&2
    Renegade rows
    Push ups
    Crunches to left foot
    Crunches to right foot

    Round 3&4
    Left arm floor press legs up
    Right arm press legs up
    Toe touches
    DB flyes

    Round 5&6
    Arnold press 10#
    Side plank left
    Side plank right
    Tricep extension
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    Haha may need to wait for a message from the newer account to confirm log has not been hijacked
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    Ok shutting this account so I can use my old account. Cause you know rep power is better
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    See above lol
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    Originally Posted by Raigs View Post
    See above lol
    OK I will accept haha

    Reps on recharge
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    Originally Posted by AlexSays View Post
    OK I will accept haha

    Reps on recharge
    Wew lad!! Glad you accept

    I have been eating pretty clean today. Went grocery shopping and bought some jack fruit. Going to make jack fruit tacos on homemade tortillas with some salsa verde and guac tomorrow
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    Leg pt

    Took a long weekend out in the mountains drove about 3 hours to get home. Drank a bang as a preworkout. It gets your heart rate up but 0 motivation. I will not drink it again unless it’s free.

    Today was PT day for my knee I need to get back to 2 pt days a week. Centr has a great workout that I modify a bit to hit the muscles I need more. But I got sweaty and my heart rate was 145 at peak.

    This workout is 1 set with 3 rounds and Bw only

    1st round 20 second
    Side to side jump squats
    Squats
    Squat holds
    Lunges with hop
    Curtsy lunge
    Squat jacks

    2nd round 40 seconds each
    Half burpee
    Backwards lunge with pulse
    Sumo walks 15# band
    Side jump rdl
    Mountain climbers

    3rd round 30 seconds each
    Single leg glute pulses left leg
    Squat pulses
    Single leg glute bridge right
    Side steps 15# band
    Forward lunges
    Flutter kicks

    Overall I need to do more of this and find time for a Chiro or ice baths
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    Originally Posted by AlexSays View Post
    OK I will accept haha

    Reps on recharge
    Do you have a log? Need some motivation to follow all my old buddies are long gone
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    Shoulder burner

    Typical workout hit about 20reps for every movement. Shoulders are on fire. My legs are on fire from yesterday. My knee and back are tight also. Doing some foam rolling and yoga to help loosen things up. I should start getting the barbell out and adding dead’s to my routine soon.

    1 scoop pre jym needed it today

    Round 1&2
    20# DB shoulder press
    40# bent over rows
    40# upright rows
    20#db floor press

    Round 3&4
    20# tricep extension
    10# lateral raises
    20# dB curls
    20# Single arms press leg up.

    Round 5&6
    Planks
    Side plank left
    Side plank right
    Cross sits
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    Today was an active bw recovery day. Body was super tight today so I go to this workout when I need to recover and open back up

    3/4 scoop jym

    I did two rounds of this. My abs were on fire but everything else feels much better not.

    20 seconds each
    Superman pushups
    Walkouts
    Plank toe touch
    Shadow boxing
    Lateral crawl
    Sit thrus

    40 seconds each
    Superman waves
    Wood chop left
    Hand shuffled
    Wood chop right
    Pushups with mountain climber

    30 seconds each
    Push up shoulder tap
    Rocking chairs
    Plank up downs
    Reverse star push-up
    Plank
    Sit thrus
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    I’m already slacking on posting lol. I’ve been working out. Today’s been super rough physically and mentally. But it’s I got out for a walk along the river and it cleared my head.

    Yesterday’s leg pt day was brutal. Any time you throw any jumping in. It’s 100x harder for me.

    Pre 3/4 scoop jym. (About to run out. Almost time for something new. Thinking promeras pre)

    Everything repeated

    Round 1
    Bear crawls
    Cossack squats
    Squat pulses
    Mountain climbers
    Banded side step
    Squat calf raise

    Round 2
    Glute bridge
    Wide to narrow squats
    Single leg dead left
    Single leg dead right
    Plank jump outs

    Round 3
    Squat pulses
    Walkouts
    Switches
    Flutter kicks
    Lunge hop scotch alternate
    Jump squats
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    Shoulder boulder day

    Everything felt heavy yesterday. But I got through it and enjoyed the gains. I need to get off my butt and do some legs.

    Pre workout 3/4 scoop jym.


    Round 1&2
    Kb rows
    10# shoulder press
    20# dB curls
    20# floor press

    Round 3&4
    20#Single arm press
    20# single arm press
    Shoulder press
    20# tricep press
    20# dB hammer curls

    Round 5&6
    20# hammer curl to press
    40# upright rows
    20# oh tricep extension
    10# dB reverse flies
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    Originally Posted by Raigs View Post
    Do you have a log? Need some motivation to follow all my old buddies are long gone
    Sucks man, means you got room for some new buddies though :P

    Yes got a log but it's over in the losing fat logs: https://forum.bodybuilding.com/showt...hp?t=178588631

    Feel free to drop by

    sounds like you're getting good intensity in those workouts have you got some specific goals at the moment or just trying to keep up general fitness during lockdown?
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    Da rulk

    Today was a da rulk workout and I also tried a new pwo. I didn’t like it as much as jym. I only have a few sample of it so it’s not like I wasted my money. The workout was really tough lots of jumping and all bw. Da rulk is a monster.

    1 packet ladder pre workout(100 mg caffeine)

    These are called clusters. 3 sets of each cluster

    Cluster 1 30 seconds each
    Hop scotch right
    Hop scotch left
    Ballistic pulses

    Cluster 2 40 seconds each
    Running in place
    Stationary gorilla(like a half burpee)
    Jump squats

    Cluster 3 40 seconds
    Bear crawls
    One leg side jumps
    V sits
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