Jrock getting back at it

[Raigs]

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

Yep its thrilling. I did a 14er last year at the end of season and underpacked. I made it out but i had a moment where i was like im fing tired. But it was cold and i didnt have the gear to rest or fall asleep. So i finally made it to the car and just laid in the back seat for a bit 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...

Yeah i was going to start a new one but..... to much work to start over. I created a new account and totally missed the step for creating a UN so this was assigned lol

[Raigs]

Got up feeling good. Today was a chest and shoulder day. Added some weight to the floor presses today via a sandbag. Nutrition was on point yesterday hit 2300 calories. Once i buy a scale i will know my weight. But guessing low 170s. My gym had a scale and is still closed.

Round 1&2
Shoulder press 20# DB
Bent over rows 60# sandbag
Upright rows 10#
Floor Press 60# sandbag

Round 3&4
Tricep Extension + Leg Hold
Lateral Raises 10#
Bicep Curl 20# DB
Single Arm floor press 40# KB

Round 5&6
Walkouts w/ Pushup
Plank
Side Planks 20 second each side
Crunches

[Raigs]

Felt strong this morning. Threw the 60# and the 120# sandbag into play. Diet is still doing well.

Round 1&2
Reverse lunge 40#
Lunge jumps
Squat 40#
Banded side steps

Round 3&4
Deadlift to row 60# first round 120# second round
Planks
Calf raise 120#
Banded side steps

Round 5&6
Kb swings 40#
Wall sits
Russian twists
Walkout

[Raigs]

The little one was screaming bloody murder a lot last night. But today was the last day I could lift for a few days. So I sacked up and got it done.

Round 1&2
Shoulder press db 20#
Upright rows 10#
Hindu pushups these sucked
Side plank left
Side plank right

Round 3&4
Floor press 60#
Hammer curls 20#
Tricep kickbacks 20#
Side bends 20#

Round 5&6
Shrugs 20# dB
Dumbbell front raise 20#
Bicycle crunches
Floor press 20#

[CW47]

The little one was screaming bloody murder a lot last night. But today was the last day I could lift for a few days. So I sacked up and got it done.

These are the days that make the difference in the long term. It's easy to take them off, but it's a slippery slope.
Nice job getting the work in. That's a win right there.

[Raigs]

Thanks man. Yeah I’m paying for it at work now. Glad it’s slow!

[400Lb Gorilla]

120 pound sandbag? lol what the hell do you have to do to get that on your back for calf raises?

once again a lot of work in short spurts. I cant wait to see what kind of work you get in when you got a lot of equipment at your disposal!

[Woody-5]

Nailing that volume, solid weekend of work! Too bad about the little one not having a good night. Those sleepless nights take a toll on the parents!

[Raigs]

Haha I put it the sandbag into a front squat 😂 and yeah that’s still a fun power clean. I’m thinking Wednesday if all goes well I’ll deadlift. I only have 205# in weights. But honestly I’ll just go for sets of 8 and see how high I can go. It’s been so long.

The volume has definitely been a needed thing. I can’t believe how amazing I feel on this program vs my old ones ie:weightlifting programs

[RTB1]

Congrats on the continued gains and making the best of this lousy situation we find ourselves in with the gyms closed.

Is Centr Fit a paid program? Where do you go to learn about the program? Looks like you can sign up here https://centr.com/join-us and I see they have an app. I'm going to be looking for a good program in a couple of months. For now I'm just doing various body weight and dumbbell exercises. I'm not sure I'm making gains but my focus has been preserving strength and losing fat, so I'm not super stressed about it.

[Raigs]

Congrats on the continued gains and making the best of this lousy situation we find ourselves in with the gyms closed.

Is Centr Fit a paid program? Where do you go to learn about the program? Looks like you can sign up here https://centr.com/join-us and I see they have an app. I'm going to be looking for a good program in a couple of months. For now I'm just doing various body weight and dumbbell exercises. I'm not sure I'm making gains but my focus has been preserving strength and losing fat, so I'm not super stressed about it.

Yeah that’s what it is. I think it was like 100$ for year. I signed up during quarantine and they were doing a 3 month free trial.

It’s definitely good. They also have a guy who does gym workouts. So once the gym is open I’ll use those workouts.

[Raigs]

Took my days off. Felt good to relax and not worry about getting a workout in. Today I got
Up at 7 and did the workout while my daughter ate her breakfast.

Each exercise is 40 seconds
Round 1&2
Shoulder press 20# dB
Single arm press left
Single arm press right 20#db
Renegade rows 20#

Rounds 3&4
Dumbbells fly 20#db
Bent over row to curl to press 20#db
Bent over flys 20#db
Walking planks

Round 5&6
Shoulder press 20#
Single arm row 40# switched arm on round 6
Curls 20#db
Oh tricep extension 20#

[Woody-5]

nice work! always feels good getting in a few days off.

do you jump right into the next movement in each round without a rest? How long does the whole session take you? Mirin dat volume

[Raigs]

So these workouts. Each exercise per round the rest increases 5,10,15,20 then 30 seconds at the end of the round

About 30 minutes. Each exercise is 40 seconds of work. I get anywhere between 20-30 reps on a movement per round

[400Lb Gorilla]

So these workouts. Each exercise per round the rest increases 5,10,15,20 then 30 seconds at the end of the round

About 30 minutes. Each exercise is 40 seconds of work. I get anywhere between 20-30 reps on a movement per round

That is kind of brutal as far as the amount of work in a short time. But this has to be great for conditioning and ability to recover.

[Raigs]

Yeah I barely feel tired these days. Gotta say my stamina is up.

The family is out so I get to throw in a deadlift session. I’ll be crippled tomorrow. It’s been so long I didn’t want to go heavier.

95x10x3
135x5x5
185x3x3

[Woody-5]

nice squeezing in those DLs while you had the time! Life of a family man hah

Damn that amount of volume with short rests in your regular sessions is insane. Stamina should be great for hiking!

[Raigs]

Yeah. Feeling sore this morning. Could be that I was up a lot. I swear there is a mouse or something in the wall.

Anyway. I took a scoop of pre to get it done. Hadn’t taken any in a few days. Idk if shipping is delayed of some other products or what. Hope they are here soon.

Did a different workout for pt today. Kicked my butt. Anything with jumping gets me breathing heavy. Did all these exercises once through then repeated.

3/4 scoop jym

Group 1 20 seconds on 10 seconds off
Jump squats
Squats
Squat hold
Jump lunges
Crusty lunge
Squat jacks

30 second rest

Group 2 40 seconds on 20 seconds off
Half burpee
Split lunge pulse
Monster walks
Alternating lateral taps
Mountain climbers

30 seconds rest

Group 3 30 seconds on 5 seconds off
Single leg glute bridge left
Squat pulses
Single leg glute bridge right
Side steps
Back and forward lunges
Flutter kicks

[Raigs]

Upper body today. My shoulders are turning to boulders.
Just got after it this morning. Not much else to note.

Round 1&2
Dumbbell floor chest press 20#
Dumbbell shoulder press 20#
Dumbbell bicep curl 20#
Dumbbell hold kick 20#

Round 3&4
Arnold press 40#
Dumbbell tricep kickback 20#
Hammer curls 20#
V-sits

Round 5&6
Dumbbell chest flies 20#
Lateral raises 10#
Planks
Toe touches

[CW47]

Dang man. Hope you'll be able to lift your arms over your head tomorrow... Good work.

[Woody-5]

Whole body must be wrecked after those two sessions!
Jumping movements are definitely a b!tch. I used to love jump rope for a warmup before a heavy day, gets the blood flowing good.

Upper body had to be pumped as hell with all that pressing and arm work. Love it mate, awesome work

What’s on tap for the weekend?

[Raigs]

Upper body is sufficiently sore. Just enough that I did legs today no problem. I have been neglecting them and that’s not a good thing. I did a nice hike yesterday before work. Hiking just hits different.

Man it felt good to hit them. But now I’ll pay for it at work I’m sure. Going to take off tomorrow. Maybe just a nice yoga session then try and hit some deadlifts on Monday.

1/2 scoop jym

Round 1&2
Kb dead 40#
Snatch left 20#
Russian twists 20#
Snatch right 20#

Round 3&4
Kb swings 40#
Goblet squats 40#
Wall sits
Side plank left
Side plank right

Round 5&6
Reverse lunges 40#
Plank hold leg raises
Single leg dead right 20#
Single leg dead right 20#
Cross climbers

[RTB1]

Yeah that’s what it is. I think it was like 100$ for year. I signed up during quarantine and they were doing a 3 month free trial.

It’s definitely good. They also have a guy who does gym workouts. So once the gym is open I’ll use those workouts.

Awesome brother, thank you! I'm inspired to get on something intense like this. Reps on spread.

[Raigs]

They extended my work hours so I’m just a little more tired. I ran out of jym today and used total war by redcon and it’s giving me this weird jittery feeling. I only used half a scoop. I might give it to my co worker. Such a high anxiety level right now. Had a hard time getting through the workout tbh. Did it anyway.

Round 1&2
Shoulder press 20# dB
Halos 20#
Left arm rows 40#
Right arm rows 40#
Pushups

Round 3&4
Side raises 10#
DB rows 20#
Shrugs 20#
DB curls 20#

Round 5&6
DB hold kick 20#
Pushups
Side plank left
Side plank right
Crunches

[Raigs]

Awesome brother, thank you! I'm inspired to get on something intense like this. Reps on spread.

I’m enjoying the variety and change from the typical programs

[400Lb Gorilla]

If you dont mind answering, what is you do for a living? Working hour changes are one of the worst things for trying to keep a normal schedule. Hopefully it is a short extension of hours.

What are halos?

[deltpecx]

IN...

[Raigs]

I’m a chef. Work in a resort town. We just opened up with limited hours and the governor just allowed restaurants to serve booze later so now we stay open later.

Halos are hard to explain. Once you see the video though it makes sense. That’s not me FYI

https://youtu.be/PX2JSLRi_hU

Welcome to the part. Repped

[Woody-5]

Legs after a hike? Niiicccee
What type of climb did you do?

Love the variety and speed of these sessions. Does flying through all the different movements keep you pretty limber or do you still have to dedicate a good portion of time to streching?

[Raigs]

The hike wasn’t anything crazy. I had to go to work. So only a few miles. But it was enough to get the blood flowing. The elevation was about 4K climb so not bad.

Today’s workout was all bw stuff. Im probably at 8700 feet right now for altitude up about 600-700 and you can feel it when I’m heavy breathing.

Workout rest times and working time changed a lot in this one. But it was a killer with the pushups

Pre workout today -mr Hyde 3/4 scoop

Repeated this after once through everything
Set 1 20 seconds on 20 seconds off
Superman’s
Wood chop left
Wood chop right
Bear crawls
Plank shoulder tap
Rocking chairs

Set 2 40 on and 20 off
Planks
Push up hand tap
Superman waves
Walkouts
Jack knifes

Set 3 30 on 5 off then 20 seconds off after the 2nd movement.(supersets)
Windmill pushups
Tricep push-up
Push-up shoulder tap
Kick outs
Bicycles
Running on the spot