Jrock getting back at it

[Raigs]

Thanks woody and John. Absolutely a crazy good feel to bench again.

Had a great workout today. Plan on doing squats tomorrow fingers crossed work isn’t wild. But I created a full second menu for it.

1 scoop engn

Every exercise was 40 seconds longs
Each round was repeated twice

Round 1
3 times
Goblet squats
Right arm snatch
Left arm snatch
Kb swings

Round 2
Upright rows
Left arm row
Right arm row
Russian twists

Round 3
Pushups
Hammer curls
Walkouts
Walking planks

[CW47]

Oh sweet! Got your squat stands.
I probably missed this in one of your posts, but what did you end up getting?

Squat and Bench must have felt weird after not doing them for a long time, but I'm sure you'll get them back in the groove really quickly.
I'm really happy for you for all of the new options this opens up. Congrats man!

[Anthony21]

Thanks woody and John. Absolutely a crazy good feel to bench again.

Had a great workout today. Plan on doing squats tomorrow fingers crossed work isn’t wild. But I created a full second menu for it.

1 scoop engn

Every exercise was 40 seconds longs
Each round was repeated twice

Round 1
3 times
Goblet squats
Right arm snatch
Left arm snatch
Kb swings

Round 2
Upright rows
Left arm row
Right arm row
Russian twists

Round 3
Pushups
Hammer curls
Walkouts
Walking planks

I love that feeling of a good training session. Good work man.

[Raigs]

CW it’s great having all these exercises back in the game. Though I forgot how much it hurts the next day lol.

Anthony thank you. Sessions have been awesome as of late

Today’s workout was squats and 135 didn’t feel heavy but they were enough. Not going to jump up the numbers fast. If I get results it’s not needed.

1 scoop engn

Round 1
3 times
5 reps back squats 135
30 second plank

Round 2
4 times
8 reps RDL 135
10 reps calf raises 135

Round 3
3 times
10 reps lunges each leg
10 reps hip thrusts

Finished by as long as I could wall sit

[Woody-5]

killer pounding of the wheels! Making those squat stands pay for themselves fast!

How long did the wall sit last after that session? Legs must have been jello

[Raigs]

Woody- Wall sit was maybe a minute. I had to hold onto the rack to stand back up for a second.

Today’s workout was an exact repeat of the one last week. Bench and push-up combo is a true pump. It was snowing and about 30f out.

Round 1
4 times
Bench 135x6 Wow!
Push ups 10 reps

Round 2
4 times
10 reps
20# Arnold press
20# Lateral Raises

Round 3
3 times
12 Chin Ups
10 Tension Hammer curls

[Raigs]

Super busy weekend at work. Probably busiest weekend to date. Still got deadlifts in today hopefully I don’t regret it later

1 scoop engn

Round 1
4 times
Deads 5 reps 185x2 225x2
30 second planks

Round 2
8 reps each
4 rounds
Bb rows 95#
Face pulls on trx

Round 3
10 reps each
3 rounds
Oh tricep extension 40#
Bb curl 65#

[Raigs]

Ate maybe a chocolate cake to celebrate valentines days so I pressed extra hard today on the workout. My RP diet recommended I cut the calories this week. So that was the last hoorah before the cut of calories.

1 scoop engn man works busy I need this kick

Round 1
4 times
6 rep bench 135x2 155x2
10 reps curls 30#

Round 2
4 times
10 reps 20# db flies
10 reps 30# hammer curls

Round 3
3 times
12 reps 10# lateral raises
12 reps 10# bent over flies

[400Lb Gorilla]

What are you weighing in at? IIRC you are in the 160s? Just curious, mostly, since you say your diet has you cutting calories this week. Just wondering if you are gonna maintain current calories and use your busier workload to make up the deficit or if you are actually going to cut out calories to make the deficit?


Solid work on the benchpress and deadlifts. It always impresses me that you can do those 2 compound lifts and add another lift to it like you do. It isnt like you are doing benchpress and rows.... you are doing benchpress and then doing push ups! You are doing deadlifts followed by planks! Reading your press workout gave me a chest pump

[Woody-5]

bench is looking solid and nice smashing that 2 wheel deadlift!

busy at work is good, we've been slow the past few weeks. I appreciate the break of not running around with my hair on fire, but if it goes on too long it's not good.

[Raigs]

400- I’m weighing in at 176 still have slight ab definition. 12# gain since July 4th I don’t think it’s to much I don’t mind having some fluff. I fill out a shirt. But yeah i hit 180 last week all week. So I decided to slow down the rate of gain. In the app I can adjust how busy I am and how hard my workouts are so the daily calories vary dependent on those factors. It’s really nice.
To answer your question the calories got cut. But if I’m extra busy at work I can update that in the app and it ups the calories.

Woody- I cant wait for the end of March we slow down and we all start going on vacations. But man that’s so far off. We are crazy busy. Bench numbers are feeling good. Should keep going up.


Today’s workout was a light weight fast paced pumper.

Round 1
10 reps each
4 times
20# for all each hand
Floors press
Butterflies
Cgbp

Round 2
10 reps each
10# each hand
3 times
Front raises
Side raises

Round 3
10 reps each
20# dB each hand
4 times
Hammer curls
Tension curls

[Raigs]

Today was an early workout at 15f weather what fun. But no other options to squat. So I did

1 scoop engn

Round 1
4 times
5 reps squat 135#
30 second planks

Round 2
4 times
10 reps each
Pull ups
Kb row 40#

Round 3
3 times
10 reps each
Oh tricep extension 40#
Curls 20#

[400Lb Gorilla]

Squats and planks.... you have the core strength and endurance, thats for sure. Been quiet in here this week. Did you take a recovery week too?

[Raigs]

400- yeah I paid for that workout. But it’s worth it. Feels good to be squatting again. It’s been an insane week at work. Still got the workouts in but posting had to take a break.

As stated super busy at work. Rest and family time took over posting here. Still pretty tired but I got a light DL session in today.

Last week I did a few workouts most notable was a plyo workout that kicked my butt. Also had had a birthday weekend and drank and ate a lot. But the extra volume at work I’m pretty sure I burned it off.

Today’s workout

1 scoop engn

Round 1
4 times
5 reps DL 155
10 reps dead bug

Round 2
4 times
8 reps each leg step ups 50#
10 reps calf raise 135#

Round 3
1 time wanted more but I have to be wary about my knee still
10 reps each leg lunges
1 minute wall sit

[400Lb Gorilla]

Great job getting in there even while you are trying to squeeze 26 hours of life into each day.

Sometimes the BeeBeeDotCom has to go on a shelf for a little while. I like the deadlifts but I have not seen any mention about a knee issue until now. What did you do?

[Raigs]

400- I had a knee surgery many years ago. Sometimes it acts up and when my legs get tight the knee starts to hurt


Bench session today outside in sunny 47f weather it was nice

Round 1
5 times
5 reps bench 155
8 reps dips

Round 2
3 times
10 reps CGBP 95#
10 reps dB flies 20#

Round 3
3 times
10 reps each
20# dB each hand
Hammer curls
Cross body curls

[400Lb Gorilla]

Any stretches help with that. Or is it something you just have to grin and bear?


155x5x5 supersetted with Dips on a 5x8.... That is making my pecs grow just reading that lol.

[AlexSays]

Hey Raigs, hows it going!

That's some serious push work, once again your intensity never fails to make me feel exhausted and lazy :P

It was finally nice enough for me to break out my bench on Monday, god it's suffered since before winter but hoping the weighted pressups I've been doing will contribute to building it back up

[Raigs]

Any stretches help with that. Or is it something you just have to grin and bear?


155x5x5 supersetted with Dips on a 5x8.... That is making my pecs grow just reading that lol.

Lots of foam rolling and leg/hip stretching keep it in check. I just cant get lazy and stop those things sadly its a forever thing. They said if it stays bad enough i can get the surgery if i want. But at this point I need to pay for it and its expensive. Maybe ill sign up for aflac and pick the top insurance for the year should cover it

Yeah my pecs look good from the workout

Hey Raigs, hows it going!

That's some serious push work, once again your intensity never fails to make me feel exhausted and lazy :P

It was finally nice enough for me to break out my bench on Monday, god it's suffered since before winter but hoping the weighted pressups I've been doing will contribute to building it back up

Hey long time. Yeah it definitely tough now that im actually using weights. I have just grinding in the cold weather it def sucks but Its that or nothing, Ill be in your log shortly to check out your session.

[AlexSays]

Thanks for stopping by! To be honest it doesn't look like the weights are slowing you down much lmao!

[CW47]

Still at it with the super interesting workouts.
How are you liking this style of workout with the core lifts incorporated into it?
It seems kind of counterintuitive to me to program deads and even bench press like this, but it seems like it's working out pretty darn well so far?

[Raigs]

I haven’t stopped working out. Life has gotten very busy. I’m betting 5 more weeks of busy then it will be slow again.

I really enjoy the lifting style. Doing ab work with a large movement like deads doesn’t really slow me down. I like. To think I have strong abs.


Lately it’s been more plyo workouts have maybe 20-30 minutes to get it done. Had to get more sleep as work is being super demanding. Anyway I’ll stop by here and there

[Raigs]

Yesterday was a light deadlift session just kept it tight and let the form stick tight. Felt a good pump.

Today’s was a chest workout at 6 am it’s been a while since I’ve been up this early.

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

Round 2
4 times
8 reps each 20# DB
Flies
Cgbp

Round 3
3 times
10 chin ups
20# curls
20# cross body hammer curls

[400Lb Gorilla]

Great job getting the workouts in during your busy life. We will still be here in 5 weeks so dont worry too much if you cant find the time to get in here.

[CW47]

Nice chest workout! Those early morning sessions are often hard to start, but it feels so good after they're done. It can be a great way to start a day.

[Woody-5]

6am is like sleeping in
Glad you're still getting in the sessions! bench dip combo is so much win, pec pumps for dayzzz

[Raigs]

Thanks guys. I ended up getting up at 6 yesterday but with the time change it was 5 it really kicked my butt. Still lifting thinking about going to 5/3/1 but I think I’ll wait until may.


Yesterday was a squat and back day and man it didn’t feel that bad. But between an extremely busy work day and a late night to bed I’m fried today so took off from lifting today.

1 scoop engn got it going.

Outside workout conditions snowy and 20f

Round 1
5 times
Squats 5 reps 135#
Planks

Round 2
4 times
Bb rows 8 reps 95#
Shrugs 10 reps 95#

Round 3
4 times
Glute bridges 8 reps
Calf raises 135# 10 reps

Round 4
3 times
Banded tricep extensions two bands 10 reps each arm
Bb curl 10 reps 65#

[Raigs]

Man today was a good dead session did it in the afternoon and it felt great warmup was easier as well as the weather.

1 scoop evl engn blue raz it’s delicious and effective


Round 1
5 times
Deads 185x5x2 205x5x3
30 second plank

Round 2
4 times
Bulgarian split squats 8 each leg
Calf raises 135x10

Round 3
2 times
Single leg deads 20#x10 each leg
Wall sits 40 seconds

I’m fried the leg pump is real

[400Lb Gorilla]

Woowoo look at them deads! lol that is a solid pull stuff off the floor workout! Still amazes me you put planks with them with such ease. And doing single leg deads with wall sits seems like it would fry the hamstrings.

[Raigs]

Woowoo look at them deads! lol that is a solid pull stuff off the floor workout! Still amazes me you put planks with them with such ease. And doing single leg deads with wall sits seems like it would fry the hamstrings.

Yeah that workout hit hard. I really need to start doing more sets on the Deads but dont want to stray from the program. I want the stronger back but honestly this program i feel great overall so its keeping me happy


Today was a shoulder day i dont think ive done OH presses in a while and i know im going to be sore tomorrow.

1 scoop ENGN blue Raz so yummy

round 1
4 times
40# KB
5 reps each arm
single arm Oh press
shrugs

round 2
4 times
8 reps each
push ups
single arm kb rows 40#

round 3
3 times
10 reps each
tricep extensions bands tight tension
kb curls 40#

ab stuff get ready for summer work