Jrock getting back at it

[Raigs]

Snowy workout session today. But the diet has been great and the lifts didn’t suffer due to the cold today.

1 scoop engn blue raz

Round 1
5 times
5 reps bench 155
8 reps dips bw

Round 2
4 times
8 reps dB flies 20#
8 reps Cgbp 95#

Round 3
2 times
10 chin ups
8 reps 65# curls
8 reps 20# cross body hammer curls

Overall a good session. The last round pumped my arms and I could barely put the weights away. This week at work we slow down thank god! Everyone probably would’ve walked out otherwise

[400Lb Gorilla]

How do like them kettle bell presses compared to dumbell or barbell?

Great work on the two push based workouts. And I think as long as you are loving the workouts dont veer from it. Instead of more sets, could you add a little more weight? Or add more reps?

[Raigs]

I guess on the kb presses it’s more of a good weight vs dumbbells. And it works the individual shoulders more then a BB where my right always over compensates. Though got the stimulus check my buy some bands. What brand do you have 400?

I am progressing in weights but taking my time.

Today was a hiit workout and I got crushed need to do more of these and plyo style ones as well. Going to do three a week vs 1 or 2 and take only day off vs 2

[400Lb Gorilla]

I guess on the kb presses it’s more of a good weight vs dumbbells. And it works the individual shoulders more then a BB where my right always over compensates. Though got the stimulus check my buy some bands. What brand do you have 400?

I am progressing in weights but taking my time.

Today was a hiit workout and I got crushed need to do more of these and plyo style ones as well. Going to do three a week vs 1 or 2 and take only day off vs 2

I use Elite brand. I got two orange bands(old) and a thick blue one. I only use the blue one to hang off my rack by my hips though

[Raigs]

Couple great sessions I didn’t post this week. So a quick overview

Had a DL session
225 for 3 sets of 5 hadn’t done this before I that’s a good PR felt strong

Bench session
155x6x4 this is normal but its getting easier as I go so 185 is incoming.

About to go do a squat session let’s see how it goes. Super cold out

[Raigs]

Yesterday session was a solid dead session. Really focused on slow movements and got an insane pump on the lats and really the engagement was great.

Even with busy work I force myself to get up at 6. I may not be shredded but I feel good.

1 scoop engn blue raz so tasty

Round 1 5 times
5 reps DL 185
30 second planks

Round 2 4 times
Rdl 10 reps
Calf raises 10 reps both at 135

Round 3 4 times
Lunges 12 reps

Today’s workout was a hiit workout lots of lower body bw movements and the pump kicked my butt. Tomorrow is chest day! Feeling strong so hope I can push 185 once

[CW47]

Great session - nice combination of lower body lifts.
Love the dedication, getting up at 6AM to lift in the cold.

Good luck with the pressing tomorrow.

[Raigs]

Been still getting after it work has been busy. But It’s going to get better. Getting out of town soon and going to do only plyo work for a bit there if I do anything other then drink. Wonder if I should bring my pre with me...

Anyway lower back is super sore from deads in a good way but man it makes it tough to move. I guess I’m hitting the form right at heavier weights.


Lots of work I need to get back to posting here with the workout.

[Raigs]

Got after it yesterday. Weather is getting nice out. Can’t complain any more about lifting outside.

1 scoop engn

Round 1
5 rounds
Bench 135x6x2 155x6x2 155x8
Tension curls 20#x10

Round 2
4 rounds
20# all 10 reps each
Flies
Spoon presses
Cross body hammer curls

Round 3
4 rounds
5 pull ups
10# lateral raises 10
10# bent over raises 10

[400Lb Gorilla]

Solid work the last couple off weeks. I like that deadlift PR up there ^^^

Looks like bench and deads are getting stronger. You got any kind of weight goals for those, or just increasing as you feel you can?

[Raigs]

Took a break from here.

Mostly cause I quit my job went on vacation got a better job it turned to summer here. Still been lifting but usually it’s lift, breakfast, activity. Or I go in early then come home and lift then activity with the kids.

Looking at getting back in here more I promise.


I also made it the final stage of the evl ambassador program. Which is awesome! That’s help me meet more people or find a connection with an old friend. JROCK20EVL if you want.

I’ll be around in your logs slowly but surely

[Raigs]

Today was a burner. No weights just 40 second rounds with 15 second rests. Wow it was slot of movements now that I typed it out.

Went through it twice.

Squat calf raise
Walkouts
Sumo walks
Reverse lunge to hop
Squat hold
Flutter kicks
Glute bridge
Wide to narrow squat
Single leg rdl left
Single leg rdl right
Plank jacks
Pulse squats
Switches
Side steps
Squat to calf raise
L sits

[Raigs]

Did a 5 mile hike yesterday. Still a bit snowy and muddy. Had the little one on my back the whole way. He weighs in at 30#. Tell you what that was a tough hike down in the mud and snow. The calf muscles are dead right now.

I’m going to be doing the garage gym lifting competition on Instagram Thursday or Friday to see what my 1rm are in the squat dead and bench. Not expecting anything to strong. But I hope to get the numbers below. I don’t really train for strength right now.

B 185
D 275
S 185

[CW47]

Impressive hiking. I can barely walk a block carrying my little guy, and he's only about 20 pounds right now. Obviously helps carrying on the back versus carrying in your arms, but carrying a 30 pound wiggly little person for a 5 mile hike is quite the feat.

Good Luck on the competition later this week. My 2 cents... It's always good to err on the side of safety while testing for a max when your body isn't used to it.

[Raigs]

Thanks man. That hike was a lot of fun. I gotta step up like woody and post photos. The views are awesome. Elevation is always above 9k so clouds are at eye level.


I just benched yesterday and put 185 on for reps. But the Cooler isn’t working cause my butt hangs off and now my lower back hurts. But 185 was easy

[Raigs]

Deadlift day. Been a while since I had time to pick up the weights. Lately it’s been plyo or bw workouts.

1 scoop engn grape

Deads
5 round 5 reps
135, 155, 185, 205x2

Bb curls/ bb rows
4 rounds
65x12 /95x10

Calf raises/ lunges
4 rounds
95x15/ bwx20

Finisher was goblet squats
40# 20 reps total
Legs are fried today

[Raigs]

Squat day
Been a moment since I had a proper squat session so I’m paying for it today super sore already. About to go smash the chest. Hope everyone had a good Memorial Day.


1 scoop engn (JROCK20EVL)

Squats / Dead Bugs
5 rounds
135x5/10 reps

Step ups/ calf raises
4 rounds
40x8 / 135x10

Lunges
3 rounds of 20 reps

[Raigs]

Finally got a bench today and it was amazing. No more cooler benching will be a game changer.

Did bench with banded flies 40-110# band

1 scoop engn (code: JROCK20EVL on there website)

Bench
135x5
155x5x2
185x4x2

Banded flies
8 reps

Then lots of cardio workout stuff that kicked my butt

[CW47]

Congrats on the new bench. It will be a game changer for sure.
What kind of bench did you get?

[Raigs]

CW- I got the Rep 4000. It’s solid and man I just benched again today and overall it’s so much better.

1 scoop engn (JROCK20EVL 20% off evl website)

Bench press/ dB curls
5 rounds
135x5 185x5x4
20# 10 reps

Banded flies/ bb curls
10 reps each
4 rounds
Medium strength band
65#

Dips/ chin up
4 rounds 10 reps each bw both

Oh extensions/ kickbacks/ banded curls
3 round 10 reps each
40#/ 20#/ green band medium strength


What a pump today. It’s been a while since I got a full workout without kids working out with me. I’ve been enjoying the summer weather here lots of pool days and hiking. Hope you all are well.

[Raigs]

Huge cardio day powered by engn by evl (JROCK20EVL). I got the workout done around 10am thankfully cause I did it outside and was about 95 all day. Can’t believe how hot it’s going to be.

Main points of the workout

-burpees killed me
-jumping squats and lunges were brutal.

So many exercises and varying lengths. If people are reading this and are really curious I can type it out.

[Raigs]

Straight up wild pump

1 scoop EVL ENGN
1 scoop EVL Pump Mode

Seated DB Curls/hammer curls
20# 8 reps each 6 rounds

Standing BB curls
45# 15, 12,10, 8

Kb skull crusher/ dB skull crusher
40# each 10 reps each 80 reps total

[Raigs]

Chest day

Felt great. May not be heavy weights but it’s definitely working and I’m putting on size

1 scoop evl engn (JROCK20EVL at there site)

Bench
155x7x5
SS 5 push ups

Incline bench/flies/spoon presses
40#x8x2

Banded flies
40-110# bandx10x4

Dips
Bwx8x4

[Raigs]

Back day

6am workout
1 scoop engn (JROCK20EVL at there site)


Round 1
5 times
7 pull-ups
5 inverted rows

Round 2
Wide grip deads
135x10x4

Round 3
4 round
Kb rows 40#x10

Round 4
Shrugs
135x12x3

[Raigs]

Took a few days off from working out. The elbows were screaming. But I did go out on the atv and have a ton of fun.

Still repping for evl so yeah JROCK20EVL at there site

[Raigs]

About to go and crush back day.

Slept amazing last night for the first time in weeks. Meals have been on point only have had 1 drink in the past 4 weeks. It’s a game
Changer

[Raigs]

Had a good breakfast before hand. Then crushed it


1 scoop engn
1 scoop pump mode

Deads
185x8x6

Chin ups/bent over flies
5 reps 15 reps 10# 5 sets

Bb rows / lat pull downs
115x8 bandx 10 4 rounds

Shrugs
115x15x3

[Raigs]

Great chest day today. Super sore from back day but nothing some stretching and a proper warmup won’t fix.

1 scoop engn (JROCK20EVL)

Single arm press
40#x8x6

Push-up
7 reps 6 sets

Bench press
135x10x5

Banded flies / dips
Green band 12 reps / 10 reps bw

DB bench drop sets via reps
20# 20,15,10,5

That’s it. Super pumped up after this session

[Raigs]

Leg days. Pretty sore so I dialed the weights back today. I would’ve taken a rest day but I’ll be away all next week so today was the last workout for a week.

1 scoop Engn (JROCK20EVL)

Goblet squats
40#x10x6

Bulgarian split squats
20#x8x5

Hip thrusts
135x30,20

Single leg rdl
20#x10x4

Banded leg raises
Blue band(resistance 50#?) 30 reps each leg


Hopefully I’m not to dead for the plane ride tomorrow. Gotta get up at 4am

[CW47]

Bulgarian Split Squats... my nemesis (one of many, lol). That's some great leg work.

4AM wake up = no fun
I'm sure you'll be fine though.