Jrock getting back at it

[400Lb Gorilla]

Today session started with deads. I did a slow descent with no bounce at the bottom so I kept it light but worked on form and the slowness got me tired fast.

Best way to get stronger and make the most out of this lift! Really want to fuk yourself up reset completely after each rep. As in let go of the bar, stand up, then regrab the bar as if it were your first rep. I do not recommend this if you get vertigo after a deadlift rep though.


Strong couple of workouts. And the exercise selection of each round is solid too. Deads and planks look like they would be a heavy hitting duo to the core.

[CW47]

Controlled descent deads are great! Really good way to build up strength on that lift without needing a ton of weight on the bar.

I'm a bit disappointed that your most recent workout had a round without curls. lol

[JohnButz]

Checking in Brother! What is on the agenda this week?

[Raigs]

Gorilla and Anthony -Thanks guys the dead’s were a good workout and I was ok with a few days off to recover.

CW- I don’t think I needed the curls after the dead’s lol 😂

John- hopefully more workouts and a slower work week fingers crossed 🤞

Life has been hectic here. Needed to take a mental break from everything for a few days and just focus on the family and work.

Got a sweet shoulder session in today i thought it was going to be easy but it yielded great results.


Round 1
4 times
5 reps each
Kb shoulder press 40#
DB rows 20#

Round 2
4 times
8 reps each
Spoon presses 40#
Renegade rows 20# db each arm

Round 3
3 times
10 reps each
Oh tricep extension 40#
Banded tricep extension

Round 4
2 times
10 reps
Hammer curls 20#
Tricep kickbacks 20#

[Woody-5]

great work today, looks like the upper body was smashed nicely.

Had to google renegade rows. what a badass name for an exercise

I hear you on the mental break- I need a long one in the mountains by myself

[Raigs]

Woody- thanks and right they have some movements I haven’t done before or heard of. It’s great that they keep changing it up. Never been so happy to follow along on the program.

I’d be happy with a day alone on the mountain and I would even pick up takeout on the way home.

Ok so if all goes to plan I’ll get a pair of 45 bumpers from rep and a squat stand from raptor. They are very close to each other thankfully. This will happen next week

[Raigs]

Got up at 6 today feeling good. I brought all the weights in the night before and I’ll tell you it was nice to have warm stuff. Really helped me start. Probably either a rest day tomorrow or a plyo day. Might need a lot of foam rolling to get the legs back to walking later today.

1 scoop engn (I love this stuff)

Round 1
4 times
5 reps each
Rdl 95x1 135x3(should’ve stayed lighter)
30 second planks.

Round 2
4 times
Goblet squats 40# 8 reps
Calf raises 135# 10 reps

Round 3
10 reps each
Lunges left
Lunges right
Hip raises 40#

[Raigs]

Another solid session today very happy with it. Hopefully I don’t crash at work today. Brutal work today weights felt good and it took me a bit to get off the floor my arms were jelly

Round 1
4 times
Floor press 135x6x2 155x6x2
DB flies 20#x10
Spoon presses 40#x10

Round 2
4 times
10 reps each
DB Arnold press 20#
Lateral raises 10#

Round 3
3 times
Trx rows 12 reps
Bb curls 65# x10 reps

[Raigs]

Decided I felt good and went in on deads today. I am now beat
1 scoop engn

Round 1
5 times
Deads 135x5x2 185x5x1 205x5x2
Dead bugs 10 reps

Round 2
10 reps each
40# steps up 10 times each leg
135# bb calf raise

Round 3
4 times
Single leg rdl 20# 10 each leg
Hip thrusts 10 reps

I’m exhausted. I think I need to start hitting each workout at this level. So I’m burning some more calories. Noticed a little pudge on the belly. I need to get back to the high intensity.

[Anthony21]

Decided I felt good and went in on deads today. I am now beat
1 scoop engn

Round 1
5 times
Deads 135x5x2 185x5x1 205x5x2
Dead bugs 10 reps

Round 2
10 reps each
40# steps up 10 times each leg
135# bb calf raise

Round 3
4 times
Single leg rdl 20# 10 each leg
Hip thrusts 10 reps

I’m exhausted. I think I need to start hitting each workout at this level. So I’m burning some more calories. Noticed a little pudge on the belly. I need to get back to the high intensity.

The little pudge is nothing but that bulk life lol.

Nice three training sessions bro. I'm a big fan of dead bugs. If you haven't already you should try some banded dead bugs.

[Raigs]

Thanks Anthony. I should try the banded bugs. Next time. I have to agree a little pudge is definitely signs of a bulk.

Today’s workout was a good chest one. I added an extra round at the end to get the abs in


1 scoop engn

Round 1
4 times
8 reps each
Floor press 135,155x3
DB flies 20#
Spoon presses 40#

Round 2
3 times
10 reps each
10# each
Front raises
Lateral raises

Round 3
4 times
Bb curls 65# 10 reps
Cross body hammer curls 20# 10 reps

Round 4
10 reps each
Abs wheel
Push ups

[CW47]

Great workouts man! That Deadlift and Bed Bug combo must have been a killer. Really good upper body session too. I love the variety in your workouts.

[JohnButz]

Getting some great work in Brother! We had an anomalous NFL Sunday yesterday. Slowest day in months. I can't figure this %^&* out.

[Raigs]

CW thank you my abs are pretty sore from yesterday’s dead bugs. They are very interesting

John never give up right?! Ha yeah agreed it was slow here also. I don’t know where everyone went. But I’m not complain to have a slow day now and then.


Today’s workout was a leg crusher. Kept it light but the movements tight.

1 scoop engn


Round 1
4 times
RDL 95#x5
30 second plank

Round 2
4 times
Single leg squat to 20” table 10 reps each leg
Bb calf raise 95#

Round 3
2 times
Goblet squat 40# 10 reps
Walking lunges 20

[400Lb Gorilla]

Excellent work the last few workouts. I like seeing the improvement in the deads and floor presses most of all. Not sure why, but I always took someones floor press as a better strength indicator than their benchpress. Maybe because of the way the lift is, I dunno, but to me someone using 185 on floor press is more impressive than someone using 225 on benchpress.

[Raigs]

400 I just picked up my squat rack and number today so now I can really test some numbers. I’m noticing chest gains now with all the floor pressing I think it’s harder then a bench when your at a full stop. And I can’t wait to DL some real weight again

[Woody-5]

new squat rack? hell yea! In for more gains!
will it change your routine at all?

I'm gonna swap in floor press for my next bench supplemental lift after deload is over.

[Raigs]

Yeah so the squat rack will obviously add in back squats instead of goblets. Man it’s going to be hell on my legs for a while. Also will be able to shoulder press more weight.

As well hopefully floor presses will be easier to load.

So all in all it should make life easier

[Raigs]

I unpacked the squat stands yesterday and they were not kidding they upgraded it. This thing could get run over by and 18 wheel and stop it. I need to borrow a socket from a friend today at work i dont have anything nearly large enough. So it will have to wait a day to get it all set up. Luckily i have alone time tomorrow to do it.

todays workout was chest day and i used the new rep sport plates. They are so quite and just way better then my old york bumpers. Really just for the floor presses not like i was doing power cleans. But i need them to be quite so I dont wake up the fam.

1 scoop Engn (Love it and have a discount code for anyone who wants it)

Round 1
4 times
6 reps each
Floor Press 135x1 155x3
Spoon press 40#
DB FLies 20# each arm

Round 2
4 times
10 reps each
Arnold Press 20#
Lateral Raises 20#

Round 3
3 times
10 reps each
BB Curls 65#
Oh Tricep Extension 40#
Banded tricep pulldown some sort of weighted band that feels right

Round 1

[Woody-5]

mirin dat floor press!
anxious to see the new rack setup

love the banded arm work for a pump to finish off a session

[Raigs]

Woody. Thanks I’m for sure feeling stronger. I totally forgot to grab a picture of my squat stands today. But next time I’ll do it.


Today’s workout was 100% outside in 20 degrees with fresh snow on the ground. First time back squatting since covid shut down my gym 1 year ago. So I stayed super light to feel it out also first time doing pull ups that was brutal on the forearms as well as the lats

1 scoop engn

Round 1
4 times
5 reps back squat 95#
30 second planks

Round 2
4 times
8 pull ups
8 bb rows 95#

Round 3
3 times
10 times
Kb oh tricep extension 40#
DB curls 20#

[Raigs]

Not much to note kept it quick and light. Still sore from the back squats two days later.

1 scoop engn

Round 1
4 times
5 reps each
Kb shoulder press 40#
Bent over rows 40#

Round 2
4 times
8 reps each
Close grip floor press 40#
Renegade rows 20# DB

Round 3
3 times
10 times
Oh tricep extension 40#
Banded tricep pull downs

[Woody-5]

First time squatting after a long break usually ends up in DOMs for days haha
nice work, but it feels good!

how much snow did you get? snow workout sounds fantastic

[Raigs]

Thanks woody. Yeah legs are still sore today and I did deadlifts today god I like torture. We got about 12 inches. Nothing crazy. It’s funny 12 inches here is like ok. Philly just got 12 inches and it’s shut down 😅. We do have plows three times the size though.

Today’s workout went fantastic. Hit it around 10am.

Round 1
5 times
5 reps DL 135x1 185x2 205x1 225x1(heaviest since covid)
30 second planks

Round 2
4 times
8 reps RDL 95#
10 reps calf raise

Round 3
3 times
10 reps each
Goblet squats 40#
Lunges

Round 4
Wtf I’m dead at this point
3 rounds
1 leg jump onto weights 15 reps each leg
Calf raises 40# 15 reps

[400Lb Gorilla]

First squat workout in a while and heaviest deadlift rep(at least since covid) all in the last 4 days. You are killing it! Also, I know them feels on DOMS lasting days after reintroducing your legs to squats. I think it is the main reason new lifters just stop working out legs lol.

How did them pullups go over? Any lat soreness?

[Woody-5]

2 wheel pulls! Nice!
Strong followup with RDLs, but then goblets and lunges? Your legs must hate you now haha
killer work my dude

Yea I always laugh when I see some of these cities shut down over a few inches of snow. Meanwhile we shrug off a foot like it's just another Tuesday.

[Raigs]

400- my legs are burnt and oh yeah my lats loved the pull-ups. Glad to have the ability to do them again.

Woody- I don’t have to work today thankfully otherwise I’d be toast. Hope I get the gains back with the weights. My weight jumped from 174 to 179 the day after squats. My family is “snowed in” lol I’m like we don’t shut down we thrive and it gets busy

[Raigs]

Chest Day! I finally benched again for the first time since covid! I used my Cooler and the squat stands. It works very big cooler so it can handle the weight. The pump and the difference from floor presses is insane. My chest looks massive right now. -2C right now so it wasnt as bad as the squat session outside and the moon was out so its not bad views


1 scoop Engn (Still working amazing)

Round 1
4 times
Bench 135x6 Wow!
Push ups 10 reps

Round 2
4 times
10 reps
20# Arnold press
20# Lateral Raises

Round 3
3 times
12 Chin Ups
10 Tension Hammer curls

[Woody-5]

benching off the cooler, love it!
I can understand the chest pump supersetting bench with pushups, great stuff!

[JohnButz]

Nice work on those bench presses and chins! I would imagine doing these rounds is increasing you cardiovascular capacity ten-fold.