Jrock getting back at it

[Raigs]

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?

Still lots of stretching or yoga. My legs need a lot of attention otherwise they stay tight and messes with my bad knee. But I’m pretty flexible these days

[400Lb Gorilla]

I have seen those before lol. Was not aware that was what they were called.


Solid BW workout. What is your normal elevation?

[Raigs]

Yeah. I never knew the name either. They seem to work well for loosening up the shoulders more then strength. Going heavy doesn’t feel good on those.

Normal elevation is 8000.

[Raigs]

Pt/leg day. Brutal session for me and I think I’m going on a little hike soon. Fml

I need to keep it up and keep stretching to keep the muscles strong and loose
3/4 scoop dr Hyde

Round 1&2
Reverse lunge 40#
Wall sits
Goblet squat 40#
Weighted toe touches 20#

Round 3&4
Stiff leg dead to row 40#
Banded wall sits
Jump squats
Calf raises to squat 40#

Round 5&6
Kb swings 40#
One leg side jumps
Russian twists 20#
Single leg dead’s 20#

[400Lb Gorilla]

So you actually live pretty high up already? Or is 8000 feet low for where you're at?

I like the different lifts that are combined together in these rounds you got. Has a little something for every muscle, although it does seem to have a heavy core focus

[Raigs]

Upper body mostly shoulder day. I had a slip up yesterday and ate escargot and lots of bread. But it was totally worth it. Probably will skip the weekend workouts. We are going to be pretty busy at work. It will take a large toll on me if I do both.

Pre workout 3/4 scoop dr Hyde.

Round 1&2
Shoulder press 20#db
Db rows 20#
DB curls 20#
DB floor press 20#

Round 3&4
DB butterfly 20#
Banded tricep press
Tricep floor press 40#
DB hammer curls 20#

Round 5&6
Shoulder press dB 20#
Upright rows 10#
Oh tricep extension 40#
Bent over reverse flies 10#

So you actually live pretty high up already? Or is 8000 feet low for where you're at?

I like the different lifts that are combined together in these rounds you got. Has a little something for every muscle, although it does seem to have a heavy core focus

Yeah 8000 is high. I like all the ab movements. It’s something I seriously lacked doing before this.

[Raigs]

Deadlifts today

Work was slow yesterday so I’m feeling pretty good. Today might be busier but whatever’s. Honestly they don’t feel heavy it’s just the recovery from it all. Plus I’m just getting back into it. So gotta work on the form again. It’s pretty solid though.

I’ll need to get more weights soon though.
Deads
95x8x3
135x3x5
185x1x3

[Raigs]

work was slow there was a large accident that kept alot of people away and they showed up after we closed. The workout was awesome i changed up some movements from the program to real push my chest

round 1&2
Shoulder press 25# each arm
OH tricep extension 25#
Planks
Curls 25# each arm

Round 3&4
Curls 25# each arm
Laying down tricep extension 40#
Side raises 20# each arm
Crunches

Round 5&6
Floor Press 70#
Db flyes 20#
Shrugs 20# DB
Planks

[CW47]

I love your overall approach to getting back into training.
You're building up your general fitness level, combining cardiovascular challenging workouts with weight training, and constantly varying your workouts on both micro and macro levels.

It's really, really smart.
Good work bud!

[Raigs]

I love your overall approach to getting back into training.
You're building up your general fitness level, combining cardiovascular challenging workouts with weight training, and constantly varying your workouts on both micro and macro levels.

It's really, really smart.
Good work bud!

Thanks. Yeah I feel overall the best I have been in a while. I’ll probably stay on this program style for a while. And just try to deadlift and squat more.

I think my gym is going to shut down. Hopefully they let me buy some stuff. Before selling to the public

[Woody-5]

mirin 8000 foot starting elevation!

NIce getting in some yanks on Friday then another full sesh over the long weekend.
floor press right into DB flies had to be a sick pump for the chest in that last circuit. Even more so with the arms being pre-exhausted from previous rounds.

whats the BW at these days?

[400Lb Gorilla]

I second Wood's post ^^^

Solid workouts. That lat one looked like it would set the shoulders and arms on fire lol.

Also, in to know BW...

[Raigs]

Thanks guys! So with this program they have 3 different levels. I’m at the intermediate but I might go to expert these movements and timing is getting easy. Time to kick it up in the weights also. I am getting a nice box around my abs. Just need to start getting shoulder and chest definition.

Body weight: ???? I don’t own a scale and no access to one at the moment. But if I had to guess 170-175

Be back later with a workout post

[Raigs]

Man kids didn’t sleep well at all. But I decided to workout anyway with both of them on my watch.

Shoulder burner today. I have an in person pt visit tomorrow. So probably going to crush me. If not I’ll do deads later that day.

My diet has been on point. Eating lots of chicken, tuna, fruits and veggies. Avoiding the bread garbage!

Going to have some beers tonight though.

1 scoop Hyde

Round 1&2
Curl to press 20#db
Left bent over fly 10#
Right bent over fly 10#
Shrugs 20# dB

Round 3&4
Hammer curl 20#db
Banded tricep extensions
Lateral raises 20#db
V sits

Round 5&6
Trx row
Curls 20# dB
Front raises 20#db
Planks

[CW47]

Good stuff. What exactly are Left/Right Bent over Fly's? I'm pretty sure I know what a bent over fly is, but the 'left' & 'right' indicate that they're isometric movements? Never seen someone do that before, which is why I'm asking.

Enjoy the beers.

[Raigs]

So no it’s not an isometric move. It’s just doing one arm at a time. The ability to focus on the on side and being able to really keep it tight.

Only 1 beer and 1 glass of wine and macros still pretty close. Didn’t really blow my load.

[Raigs]

Just did a nice in person PT session. Really hits different and activated some muscles I haven’t before.

He suggested more Pilates as well to hit the same muscles. Legs are toasty from a lot of jumping.

Have a good day y’all

[Raigs]

Nice chest day today. Kept it light. Shoulders still a little sore and the core is toasty from yesterday. The older one is going to school 3 days a week. One of those days will be pt session. And the other two will be barbell heavier weights. Excited to get back to it. I’m happy with where I am and now want to put some muscle back on. Especially the ever elusive wings.

3/4 scoop Hyde

Round 1&2
DB rows 20#
Planks
DB curls 20#
DB Floor press 20#

Round 3&4
Single arm press right 40# kb
Single arm press left 40# kb
DB chest flys 20#
Tricep press 40# kb
DB hammer curls 2#

Round 5&6
Pushups
V-sits
Banded tricep extensions
Single arm row 40# left
Single arm row 40# right

[400Lb Gorilla]

Can’t wait to see the punishment you inflict on heavy weights lol. So are you also keeping these intense interval type workouts?

[RTB1]

Great progress man! I hear you about the wings, for me doing pullups early and often got me some good ones but they were also probably noob gains so might be different for you.

Body weight: ???? I don’t own a scale and no access to one at the moment. But if I had to guess 170-175

This would drive me crazy. I like to track everything -- I guess if your pants aren't getting tighter and your lifts are going up then you know you're on the right track. You mentioned going to the gym in an earlier post -- they don't have one?

Either way, keep kicking ass!

[Raigs]

Well. I did both a high intensity workout and light dead’s today followed by a 1 mile baby carry. Suffice to say I’m taking a rest day tomorrow.

I’m almost positive I’m a size 30 now. Used to be 32. Also my wrist is smaller. Went from the 4th hole to the 2nd hole on my watch. Almost there

@400lbgorilla yeah I’m super stoked to put some size back on. Happy to also be doing 25xx calories a day. Going to need more if I’m doing heavier weight stuff

@RTB1 yeah man it is frustrating to not know my weight but not enough to buy a scale. I think my PT has one so I’ll ask on Wednesday.

Hit the power up button today and used the barbell and some weights

Round 1&2
Shoulder press barbell
Barbell oh rows 95#
DB curls 20#
Upright rows 10#

Round 3&4
Burpee curl to press 20#db
Shrugs 95#
Uh bb rows 95#
Toe touches


Deadlifts
95x10x3
Not heavy but really slow watching the form.

[400Lb Gorilla]

I am jelly of the caloric intake. It is hard to maintain that many calories and keep them useful. But, I guess as a chef, you probably do not have this problem too often

took me a second to realize you did OVERHAND rows and then Yates Rows in the same workout. I was reading it thinking what in the hell is an overhead row? That is a lot of pull type exercises in one sitting. I bet all the pulling muscles had a nice solid pump after that

[Raigs]

It’s pretty awesome to have access to the food in the kitchen. I tend to eat 5 meals and I know what I need to eat As I go to hit what I need.

Yeah I felt that later in the day. I’m so happy my girl slept until 8 that means I did to. Extra sleep was needed today.

No workout and just an easy walk

[ECGordyn]

Good log man. Nice variety of activity and workouts.

What's the story with your local gym? Are you buying equipment from them?

[Raigs]

Good log man. Nice variety of activity and workouts.

What's the story with your local gym? Are you buying equipment from them?

Thanks man. It’s still closed I have a feeling it won’t re open so I asked them if they close to let me get some Stuff. Somewhat tight with them so I should be good.


Today’s workout was hard idk why. Hit my macros and slept well. But hey I did it and put up heavier weight on the shoulder press.

Anything that is left then right is 20 second round(ie: reverse flies) all the rest are 40 second rounds

Round 1&2
DB dead to row to press 20#
Pushups
Halos 20#
DB push-up to row 20#

Round 3&4
Reverse fly left 20#
Tricep extension legs up 20#
Reverse fly right 20#
Crunch to every other foot(idk what to call this)

Round 5&6
Kb shoulder press left 40#
Kb shoulder press right 40#
DB curls 20#
DB snatch right 20#
DB snatch left 20#

[CW47]

Good workout once again. Getting after it even on the hard days. Shoulder Pressing 40's for 40 seconds is some serious work.

I'm interested about the Tricep Extension with legs up. Is that done laying on the bench with feet up on the bench? Seated? Something different?

[Raigs]

Thanks. LAying on the floor with the legs about 6inches in the air. Don’t touch the feet together and skull crush it.

40# standing shoulder press was brutal one arm at a time keeps the core tight

[Anthony21]

You've been supporting my log I figured it's time for me to support yours.

[400Lb Gorilla]

nice work getting all that work done even though it was harder than normal. Might have been your back was still feeling all that pulling you did. They were the prime movers the other day but they were the support crew for the push workout lol.

[Raigs]

Yeah I think I was probably still recovering from the heavier then normal volume. See how I feel tomorrow and decide what kind of lifting I will do.

I also think the other issue was a ****ty two day diet. Ate way better today and could feel the difference almost immediately.