Jrock getting back at it

[Woody-5]

lol'd @ 1 mile baby carry, I remember plenty of those days /nights even if it was just walking around the house while they snoozed on me.

Great to see some BB work tossed in with your usual high intensity rounds. Must burn a ton of calories with one of those sessions.

How's business at work been? Restaurants have started to slow down a bit here since Labor day.

[Raigs]

Man the older one didn’t sleep but I dropped her at school and slammed a pre workout and did the workout. Cause I have a goal and I’m not hurt just tired so it’s not an excuse.

I heard Tom Brady say. “Do you want to be the best or do your best?” It hit me and I’m posting it everywhere.

1 scoop Hyde
40 second round 10,15,20,30 breaks after each exercise going up after each one.
Round 1&2
Kb deads 40#
DB snatch right 20#
Russian twist (used the 15# baby)
DB snatch left 20#

Round 3&4
Kb swings 40#
Kb goblet squats 40#
Jump lunges
Side plank left
Side plank right

Round 5&6
Single leg dead 5&5 20#
Plank hold leg raise
Wall sits
Cross climbers

lol'd @ 1 mile baby carry, I remember plenty of those days /nights even if it was just walking around the house while they snoozed on me.

Great to see some BB work tossed in with your usual high intensity rounds. Must burn a ton of calories with one of those sessions.

How's business at work been? Restaurants have started to slow down a bit here since Labor day.

The walks are always a good wind down after a tough session. Yeah the bb work hit the forearms differently.

Works still busy. We do a lot of events also. And we are actually getting a lot of last minute stuff. So it’s good to keep the staff otherwise the owners would cut some people.

[Woody-5]

core & legs had to be nicely toasted after that!

I haven't done a preWO supp in forever, big cuppa black coffee and I'm GTG.

Good to hear you've still got plenty to do at work. A lot of places are struggling up here. Our Libtard governor lockdown our entire state despite barely having any cases. So many mom and pop places depend on summer tourist season to stay in business and she fukked them out of it. Gonna be a tough winter for a lot of them, and if there's another lockdown forget about it.

[Raigs]

Today’s worked was supported by a good nights sleep and Hyde.

I broke out the barbell and some extra weights to hit the muscles a bit different and boy did it hit different. Rest rate was a little longer as my daughter was “working out” with me. Had to make sure I didn’t crush her


Round 1&2
Bb oh rows 95#
Bb Standing Shoulder press 45#
Bb bicep curls 45, 65
Bb floor press 65,95

Round 3&4
Kb floor press right 40#
Kb floor press left 40#
Pushups
Banded tricep pulldown 50#(is it really though idk)
Bb curls 65#

Round 5&6
Seated shoulder press 65#
Oh tricep extension 25#
Bb Shrugs 115#
Skipped the final movements as the shrugs toasted me

core & legs had to be nicely toasted after that!

I haven't done a preWO supp in forever, big cuppa black coffee and I'm GTG.

Good to hear you've still got plenty to do at work. A lot of places are struggling up here. Our Libtard governor lockdown our entire state despite barely having any cases. So many mom and pop places depend on summer tourist season to stay in business and she fukked them out of it. Gonna be a tough winter for a lot of them, and if there's another lockdown forget about it.

Yeah I used my massage fun for a while to help loosen it up. Yeah Colorado is a lot more open about things. Especially my town huge tourist area. Yeah I found PWO a lot faster working and I don’t have to spend time doing the brewing. Plus a gnc shut down by me so I got everything 50%+ off.

[400Lb Gorilla]

It still blows my mind how much you abuse each muscle in these intense rounds of lifting lol.

You guys are talking about preworkouts, I tend to go with the cheap Walmart brand stuff. Good energy, no jitters, tends to last a while. I am not a fan of coffee as a preworkout since coffee tends to get other bodily functions started

[Woody-5]

great stuff! I'm imagining the pump after this one- arms, shoulders, traps...
must be feeling like a bro beast after!

you know you've fully exhausted the muscle group when you can't even finish the last lift. I did that with DB bench the other day. Grabbed them for once more set, did 2 reps and noped right out of there haha

It still blows my mind how much you abuse each muscle in these intense rounds of lifting lol.

You guys are talking about preworkouts, I tend to go with the cheap Walmart brand stuff. Good energy, no jitters, tends to last a while. I am not a fan of coffee as a preworkout since coffee tends to get other bodily functions started

hey sometimes it helps to make sure the tank is empty before a heavy squat session

[Raigs]

Yeah I like the other ingredients I’m them and help with recovery. The volume doesn’t feel like a lot. When I go heavier the reps go down to 10-14 reps from 20-25. I’ve noticed I’m a lot better looking the mirror from starting this program.

Today was a pt day he likes to crush to my core also.

I’m feeling pretty drained and have a slight sore throat. So taking a nap today and hopefully the kids sleep through the night and probably no workout tomorrow.

[Raigs]

Don’t worry I have still been lifting doing deads and squats as much as I can on top of my normal program. I was just really tired as the son wasn’t sleeping. But he is better now. I’m also on a bulk using an new program I am paying for. Taking a lot more work upfront to get my chef taste in. Trying to program every little thing in that I can.

I’m also using con cret for creatine now.

Today’s workout
Pre 1 scoop promera sports pre workout

Round 1&2
Reverse lunges 40#
Planks
Front squats 95#
Sit ups

Round 3&4
Stiff leg dead to row 95#
Wall sits
Calf raises 95#
Leg raises

Round 5&6
Kb swings 40
Bb rows 95#
Russian twists baby
Walkouts

Front Squats 3 sets of 5 95%

I really need a rack I keep entering insta giveaways. Can’t afford one just yet. So I hope I win lol.

[CW47]

That's a killer workout. I think I'd pass out if I tried doing it, lol.
I feel your pain about the rack man. I worked out for several months without one as well. Hopefully equipment prices will start coming down soon so you can get your hands on one.

[Raigs]

I almost did pass out when I first started this stuff. I will start doing more air boxing work and workouts from the rulk.

I moved a king mattress into the room today. Came wrapped about 50 times in plastic. So I did about 50 deadlifts of that. Feel that in the back more then anything. 😩

[Woody-5]

king size mattresses are no joke, some of them weight a cot damn ton.

Holy hell, I'd have been finished after round 1 & 2. That combo looks like a straight killer.

How was the weekend aside from sleepless?

[Raigs]

Thanks woody. Yeah the just updated the app. With more workouts and added some fun stuff. Perfect timing for me. So we should see some fresh stuff.

I’m taking 3 days off and it’s so nice. Going back to hell I bet. But I’ll deal with that when I walk in that door.

Pt session today. Lots of lunges and jump squats amongst other stuff legs are toasty.

[Raigs]

Ok. The app was updated. And they have some new stuff I did one today and it kicked my arms ass. The promera pre workout is delicious and worked awesome. My arms are toast.

Also guys current weight 168. Goal is to put on 6 pounds in 2 months

1st round 6 sets
12 shoulder presses 20#
10 trx rows

2 round 6sets
12 hammer curls 20#
10 shrugs 20#

3 round 3 sets
12 close grip db press 40#
10 dB bent over rows 20#

[Raigs]

These new workouts are new and pumping me up and killing me. I can’t wait to try a leg day. They have some good ones. Super busy at work. Probably did a few hundred covers last night by myself. And I had a few choice words with the boss.

So happy my buddy gave me 15# db

Pre 1 scoop promera pre(I love this product)

Round 1
4 sets
15 reps Arnold presses 15#
15 reps lateral raises 15#

Round 2
4 sets
15 reps floor press 20#
15 reps close grip floor press 20#
15 reps db flies 20#

Round 3
3 sets
10 reps tricep kickbacks 10#
10 reps bw skull crushers onto kids table

[Raigs]

Lower body

Felt good today to do some light deads. Soon I’ll start putting on real weights. My new bulk is going well. It’s easy to stay on track when I’m paying for the program.

1 scoop promera pre

Round 1
4 sets 2 minutes rest between
8 dead’s 95#
8 walkouts

Round 2
4 sets 1:30 rest between
8 reverse lunges 40#
15 calf raises 95#

Round 3
3 sets 1 minute rest between
5 Front squat 95#
10 hip thrusters 40#

[CW47]

It’s easy to stay on track when I’m paying for the program.

You know...that's a good point actually. Never gave it much thought, but I would definitely do anything in my power to do every workout if I was paying for a program. I can for sure see that as being a positive for paid programming.

The light deads and front squats you're doing should help out a lot when you start adding more weight. When I went through that transition it was really smooth, with much less soreness than I had anticipated.
Shortening rest times as the rounds go on is an interesting approach. I tend to do the opposite, lol. Rests get longer as I go along. It makes perfect sense with what you're doing though - puts priority on the conditioning.

[Raigs]

Thanks for stopping in. Yeah it’s definitely showing that I should’ve done this years ago. If I’m paying and it’s convenient I’m going to do it. Yeah. I mean I can’t wait to go heavier. But don’t rush it no need for me to get hurt.

[Woody-5]

Stellar weekend of work!
love that pressing session. Arnolds and laterals in the same round had to have the delts crying.

Front squats and deads in the same session is a punisher even without other moves

6 pounds in 2 months is a decent goal, not overboard on the gain, so it should be lean.

how did the choice words with the boss go over?

[Raigs]

Ok guys total spam post. But buy this pre workout if you use pre workouts. Idk why the store here doesn’t have there product anymore. :shrugs:

Promera sports pre is a10/10

Anyway this is not paid for by promera in any way. I used to use the creatine in 2017 or so. But I stopped as I was short on money. But I’m getting serious about lifting again. I’ll randomly post supplements I’m taking and thoroughly enjoy. If anyone has more questions about supps I will answer.

It’s a great tasting product. Like a better version of lemon lime Gatorade.

https://imgur.com/a/GfvbiR9

Workout post coming soon

[Raigs]

Stellar weekend of work!
love that pressing session. Arnolds and laterals in the same round had to have the delts crying.

Front squats and deads in the same session is a punisher even without other moves

6 pounds in 2 months is a decent goal, not overboard on the gain, so it should be lean.

how did the choice words with the boss go over?

I’m loving the change. They updated just as I was getting tired of it. Though I’m getting back into the barbell stuff. I’m just waiting on a quote for a squat rack from a local company to avoid shipping. Plus it’s local.

I made some changes to today’s workout. It was supposed to be a lot of bands. But I don’t have the right ones. I was alone with my son so rest times greatly.

Workout today fueled by promera sports pre. That focus is legit and my arms are pumped.

Round 1
4 sets
8 pushups
12 dB curls 20#
10 sit ups

Round 2
4 sets
12 Bb floor press 95#
Oh tricep extension 20#
Planks 1 minute

Round 3
3 sets
12 dB flies 20#
10 dB close grip bench 20#
10 kb bent over rows 40# right
10 kb bent over rows 40# left

[Raigs]

Oh and woody choice words go me some extra help for one day. But we are going to be slammed all week. They want me to work 14 hour days this weekend. I told them to stop being cheapskates and hire someone else. It’s not going to slow down here.

[400Lb Gorilla]

Solid sessions with some brutal looking combinations of exercises. I am a fan of deadlift and front squats in the same workout too.... but usually just to punish myself for missing a pull

Sounds like you got some busy days ahead. What is funny is it is actually cheaper to hire another good employee instead of beating the current good employees to death with overtime and being overworked. I know in the food service industry the margins of profit are not stellar, but if you are having to put in that much work, then their bank account can handle another person

[Raigs]

Woo took a day off and it was a long day with stuff that had to get done. It felt good this morning to eat breakfast with my kid and drop her to school then come home and do a proper warmup. It was needed for this session I’ll be using the massage gun and cbd lotion to keep the muscles loose.

1 scoop promera pre

Round 1
4 sets
2 minute rest
Deadlifts
135x5x2
185x5x2
Planks 30 seconds

Round 2
4 sets
1:30 rest
Bulgarian split squat on a swivel chair 30#
10 reps each side
Calf raises 95# slow and steady

Round 3
2 sets
1 minute rest
Front squats 95#x10
Reverse lunges left 10
Reverse lunges right 10

Goodbye world this kicked my butt

Solid sessions with some brutal looking combinations of exercises. I am a fan of deadlift and front squats in the same workout too.... but usually just to punish myself for missing a pull

Sounds like you got some busy days ahead. What is funny is it is actually cheaper to hire another good employee instead of beating the current good employees to death with overtime and being overworked. I know in the food service industry the margins of profit are not stellar, but if you are having to put in that much work, then their bank account can handle another person

Guess what I did it again. This was even more painful. I dug into the cave today and got it done.

Yeah, they should have some extra help this weekend. I think they are getting it. People have walked out last week.

[Woody-5]

Sweet work on the wheels!

Split squats on a swivel chair? That sounds awful haha probably good for the core & balance tho.
Great to see the deads moving up.
Fronts then lunges? No thanks jeff

Awesome hump day work

[400Lb Gorilla]

deadlifts, front squats, lunges and split squats in the same workout....

Did your legs steal money from you or something?

[CW47]

Just going to echo what everyone else is saying...WTF! You crazy MF'er.
Seriously, if I looked at this workout plan a day ahead of time, I'd just sleep in, all day. Front squat, split squats, lunges, and planks are literally my top 4 most despised lifts, and you did them all on the same day.
Now I feel like I need to stop whining and go do some...
Nice job man!

[Raigs]

Ha yeah it was a brutal one. But if one doesn’t push themselves gains will never come. That being said today was a lighter workout 😂. The last round was the hardest the pump was real today. I’ll be taking off Friday and Saturday this week. Busy weekend and yesterday’s workout crushed me.


1/2 scoop dr Hyde left my other one in my car and it was below freezing out so didn’t go get it 🤣

Round 1
4 sets
2 minute rest
Floor press
20x6x2
40x6x2
Slow db curls 20x12x4

Round 2
4 sets
1 minute rest
DB flies 20x10x4
Cross body curls 20x10x4

Round 3
3 sets
1 minute rest
Lateral raises 15x10x3
Bent over raises 15x10x3


You guys are all correct in saying that was a crazy workout. I got pain everywhere

[Anthony21]

What's up Raigs. Good looking training session. It definitely looks like some good strength and conditioning work.

[Woody-5]

looks like a fun sesh to smash the bro muscles!
Anything superset / circuit that involves lateral raises is a killer.

enjoy the weekend! Don't work too hard! you definitely earned a break from the weights after Wednesday's sesh hah

[Raigs]

Thanks guys. Feeling sore today no need to try to lift.

Got a scale for the house instead of finding random peoples scales. I’m at 160# wtf my bulk is going the wrong way. My program just upped my calories starting tomorrow. Crazy part is I’m not overly hungry. I think the plan is to eat 6 meals now a day. Because 5 is hard to eat all the food on my plate as is.