Jrock getting back at it

[Raigs]

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?

You know it.

Right now I’m just shedding some extra fat. I’ll start adding real weights in again when I’m happy with the fat loss and start putting on solid muscle. Also I have a bad knee so all of this is helping strengthen it.

I always neglected my Lower back besides dead’s. So this program has made it way stronger.

In short: I want to lose weight, knee feel better, then put on some solid muscle

[Raigs]

Upper body burner
I ate really well yesterday and could feel the difference. Got up at 6am and the workout was hard but it felt easy. Going to need to get some 35# db. Wish I had space in our tiny apartment to keep the barbell and weights out. But the kids toys come first 😭

My forearms are pumped from holding the DBs so much.
Pre: 5/8 scoop jym

Each round repeated

Round 1&2
20# snatch left
20# snatch right
20#db halos
40# row right
40# row left
DB push-up

Round 3&4
40# clean and jerk
40# bent over rows
20# each arm shrug
40# kb close grip curl

Round 5&6
20# Dumbbell hold flutter kicks
20# Renegade rows (first round no weight)
Side plank left
Side plank right
Cross climber

[Raigs]

Today kicked my butt I did my centr workout then added deadlift on. I haven’t done dead’s in 2-3 month so I kept it light at 135 and it kicked my butt.

1 scoop jym

Round 1&2
Floor press 70#
Side plank right
Side plank left
Oh tricep extension 20#

Round 3&4
Zottman curl 20#
Bent over fly 10# right
Bent over fly 10# left
Hammer curls presA

Round 5&6
Floor press 70#
Toe touches
Shoulder press 20# each
Kb upright row 40#

Deadlift
95x8x3
135x5x4

[Raigs]

There is a massive brush fire by me. So I won’t be going outside today. It’s covered in smoke and the occasional ash. Lucky it’s along the River. So hope that helps the firefighters keep it contained. I had planned a pool day today 😫

[Raigs]

This was a burner.

Changed the program up today to 6 rounds of 6 sets of 6 reps. 40 second rest between each round. Not rest between sets. Used 20# DBs for exercises notes with a #

Pre workout 3/4 scoop jym

# burpee to press
#Single arm rows
Squats
# single arm snatch
# curls
Sit thrus

Looks easy but it’s fast paced so it made me
Sweat hard. It’s been a while. Feels good to change it up. I’ve been struggling with want to lean out or get strong and big again. I have to remind myself I don’t have the weights or equipment to get big. So stick with what I’m doing as it’s working.

Also I had my cheat meal yesterday. 1 cheeseburger and fries with a Moscow mule and a glass of Elijah Craig to finish the night.

[AlexSays]

Solid cheat meal right there :P

Hoping they managed to put out the fire?

How are you finding the pre-workout, never found I had much use for pre or even a pre meal but starting to consider it again

Keep it up!!

[Raigs]

Solid cheat meal right there :P

Hoping they managed to put out the fire?

How are you finding the pre-workout, never found I had much use for pre or even a pre meal but starting to consider it again

Keep it up!!

Nah the fire got bigger. Had a minor rain storm so I hope it helped.

I love the pre I don’t eat before. I like it cause two kids kick my butt so getting out of bed is hard enough. Working out is way harder so the pre workout gives me the extra go to start moving

[Raigs]

Boring bw moves

This workout was super boring. But it got me sweating. Probably a good thing as yesterday kicked my butt. Not much to note on the workout itself

“Diet” was good yesterday. Gotta keep it going and I’ll be looking good for next summer

3/4 scoop jym

6 exercises 6 round 30 seconds each only rest was 40 seconds at the end of each round

Squat jumps
Planks
Running in place
Crunches
Sit thrus
Reverse lunges

[Raigs]

Shameless plug.

I have been using Cardillo weight belt on actual lift days and it’s been the best. No frills. Just a nicely designed belt by a great man. He does a lot of giveaways on insta let me know if you wanna follow him

[AlexSays]

Shameless plug.

I have been using Cardillo weight belt on actual lift days and it’s been the best. No frills. Just a nicely designed belt by a great man. He does a lot of giveaways on insta let me know if you wanna follow him

Damn gave up on Insta but sounds interesting. Considered using a belt for my lower back issues but somehow feel like I'm cheating lol even though that is nonsense

Not really back up to heavy enough weights to justify since my injury but when I am I'll check it out

PS: Your thread, plug what you want :P

[Raigs]

Following the new program of 6 rounds 6 sets 6 reps. It was a lot of arms. Thought it was going to be easy. But doing this many curls blew my forearms up. I might attempt to squat later today. We shall see how the kids are today.

Pre 3/4 scoop jym. I can’t believe how long it’s lasted doing 3/4 of a scoop 😅

All weight are 20# DBs used both for everything

Reverse lunge #
Tricep press to skull crusher #
Sldl to hammer curl #
Tricep push-up
ISO curl slow reps #
Mountain climbers

Going to eat healthy today cause screw wasting workouts. I’m about to put sticky notes on my mirrors lol

[Raigs]

Damn gave up on Insta but sounds interesting. Considered using a belt for my lower back issues but somehow feel like I'm cheating lol even though that is nonsense

Not really back up to heavy enough weights to justify since my injury but when I am I'll check it out

PS: Your thread, plug what you want :P

Yeah I’m not going super heavy either. But when my back gets tired on the last sets or so I throw it on. I can’t risk hurting my back.

[Raigs]

Abs

Just a simple abs burner today. Felt good but knew it was a bad idea to lift lift. So I focused on the abs. 40 seconds each 2 rounds

Crunches
Toe touches
Planks
Hollow rolls
Static v hold
Flutter kicks

Hopefully the smoke dies down here tomorrow and they get the fire under control it would be awesome to be able to deadlift.

[Raigs]

Got after it this morning. Added some weights to this and really felt great. Lots of focus on the movements and control.

Pre 3/4 jym
Each round 40seconds each

Round 1&2
40# reverse lunge
Planks
40# goblet squat
20# side bends

Round 3&4
40# stiff leg deadlift into toe
Wall sits second one with 20#
40# calf raises
40# goblet squats

Round 5&6
40# kb swings
Banded side steps
Right leg only rdl
Left leg only rdl

[CW47]

Respect for staying consistent while working hard all day and having a family that requires your time, energy, and attention as well. Takes a high level of commitment. I can relate.

I think the style of workout you're doing right now is perfect. It's building up your general fitness level, which is really important if/when you get into more heavy lifting. I was doing only bodyweight stuff for a couple of months after the funny flu hit and the gyms closed down. It made for a pretty easy transition back into lifting weights once I had them. Keep at it.

[Raigs]

Respect for staying consistent while working hard all day and having a family that requires your time, energy, and attention as well. Takes a high level of commitment. I can relate.

I think the style of workout you're doing right now is perfect. It's building up your general fitness level, which is really important if/when you get into more heavy lifting. I was doing only bodyweight stuff for a couple of months after the funny flu hit and the gyms closed down. It made for a pretty easy transition back into lifting weights once I had them. Keep at it.

Thanks man. Some sets involve using my daughter as a weight for squats or benching lol. Yeah I have a wedding next year and the whole family is getting a house together. So my goal is to be defined at the minimum and walk around shirtless and flex my authority 😏

Yeah I don’t know if I’ll go back to the gym. All I really need is a squat rack. I’m saving up now will get it soon.

[Raigs]

Back and chest burner

It was a rough two nights. The youngest is teething or some****. So he isn’t sleeping. I took a rest day yesterday as it was needed. Today I sucked it up even though i had a hard time catching my breathe. About 1/4 of the way through I felt normal. Glad I started moving.

Totally crushed it though vs the last time I did it. I got more reps and added weight to a few exercises. Now off to eat


Pre 1 scoop jym (yep 1 full scoop)

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

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

Round 5&6
20# hammer curl to press
40# upright rows
20# oh tricep extension 2nd round 40#
10# dB reverse flies

[Woody-5]

How old is your little one? I remember those sleepness nights well...

Nice work with all the DBs.

Definitely get that squat rack and wave goodbye to commercial gyms forever.

[Raigs]

How old is your little one? I remember those sleepness nights well...

Nice work with all the DBs.

Definitely get that squat rack and wave goodbye to commercial gyms forever.

I got a 3 year old and 10 month old. Today we are going on a boat. Wish me luck.

Yeah things are looking up on a squat rack. I have been saving and some investments really pumped. I still live in a small place so it’s just going to be one that I can move easily.


I’m going to take a sports nutrition certification course. Work pays up to 1k. Anyone have recommendations? It’s more for my knowledge. I’ll be doing that then a body mechanics course next year.

[400Lb Gorilla]

In on this and subbed.

If you want to start a new thread I will lock this one. But if this thread is good for you, I am good with you leaving it open and carrying on.

Seems like you got a busy life with a 3 year old and 10 month old lol. I remember them days. There did not seem to be enough time in the day for personal time. Workouts look pretty good for the equipment you got and still getting work done. Also, Elijah Craig is hnnng. I love the Small Batch but its a little heftier on the wallet than other choices.

Got no advice for the nutrition cert. I am a fan of Alan Aragon and that is as far as I tend to go with in-depth nutrition study lol.

[Raigs]

Lower body work

Today was a good one. Felt strong and everything felt smooth. I’ve dialing in the diet over the past few weeks and I finally feel it coming together.

Pre: 1 scoop jym( didn’t mean to take 1 but I did)
40 seconds each round

Round 1&2
40# kb dead
20# kb snatch left
20# Russian twists
20# kb snatch right

Round 3&4
40# kb swings
40# goblet squats
20# halos
Side plank left
Side plank right

Round 5&6
40# reverse lunges
Plank hold leg raise
40# kb row right
40# kb row left
Cross climbers

[Raigs]

In on this and subbed.

If you want to start a new thread I will lock this one. But if this thread is good for you, I am good with you leaving it open and carrying on.

Seems like you got a busy life with a 3 year old and 10 month old lol. I remember them days. There did not seem to be enough time in the day for personal time. Workouts look pretty good for the equipment you got and still getting work done. Also, Elijah Craig is hnnng. I love the Small Batch but its a little heftier on the wallet than other choices.

Got no advice for the nutrition cert. I am a fan of Alan Aragon and that is as far as I tend to go with in-depth nutrition study lol.

Welcome to the party!!! Alan Aragon is good. I haven’t looked at anything at all lately I need to get back to it honestly.

We can just keep this one going. I don’t wanna restart again 😂

I’m slowly building my arsenal as I have to make the money on the side to buy the stuff I want and consider the space requirements

[400Lb Gorilla]

That is a lot of work in short 40 second rounds. I need to get a kettlebell or two as well. When I was in Africa I did a lot of Turkish get-ups and KB swings with a 35 pounder. They get you feeling good for not being that heavy.

I do not know your space restrictions but you can get a rack like the one I got for fairly cheap. If you are looking something nicer or more versatile/space friendly, it will definitely cost more.

[Raigs]

Yeah I am trying to get my endurance up. I plan on being on them mountains a lot this year.

I’m looking at this as it can’t stay out full time and this is a tiny foot print. I have sandbags I can use for the winter time to keep it in place


https://www.roguefitness.com/rogue-s-4-squat-stand-2

[400Lb Gorilla]

Those look solidly built. And, not to be a fanboy, Rogue actually makes great products. I got 2 of their barbells and some lifting shoes from them.

You into mountain climbing/hiking like Woody? That takes a special kind of metal in the jockstrap lol. I like a little wilderness hiking but mountains seems to be a special breed of fuk you up if you arent on your A-game

[Raigs]

I don’t mountain bike. I prefer to road bike and yes. I try to climb a mountain a week. Most of them are only 11-12ers but if I take on a 14er I don’t lift for 2-3 days before lol. It’s really not that bad if you are prepared. You ever come out to Colorado I’ll show you the way 🏞

I have a rogue Ohio bar and I love it. I had a full home gym before moving out here and only kept what could fit in my truck bed.

[Woody-5]

evil endurance smashing out that one! good stuff.

I'll second Rogue stuff- everything I've ever got from them is solid.

Do you do any winter climbing?

I haven't been to the mountains in over a month. between tight schedule and summer thunderstorms it's been tough. Plus since the pandemic started, there's 8 million asshats from hot spots that come up here and clog up the trails

[Raigs]

I haven’t done any winter climbing yet. But I just got the gear over the summer to try some. I have a good friend who is well experienced who will take me out.

Yeah lots of tourists. But they don’t do the hard hikes really.

Today was just a yoga day. Felt good. I’m going to stop all supps for a few days until I get some gifts and will start fresh on those

[Woody-5]

mountaineering is so much fun (and always less crowded than summer). Pack definitely gets heavy with the amount of gear you need to have for the "just in case" situations. Snowshoeing to treeline and then crampons up an open ridge to summit is where it's at

[RTB1]

Ok shutting this account so I can use my old account. Cause you know rep power is better

See above lol

Ahh I found your log through your sig and was very confused until I got down around here!

Great work. Also that's a hell of a random user name you chose for your alt haha...