Jrock getting back at it

[Raigs]

Yeah I get it in when I have the chance. I never know what tomorrow will bring. Plus I try to avoid working out fridays saturdays sundays atm. With work picking up. Friday’s are a maybe.

Did a lot of rolling and yoga already. Plus a huge post workout meal. Feeling good

[400Lb Gorilla]

My soul actually cries a little every time I see your combination of lifts you put into each workout lol. You do deadlifts and planks and then go on to 3 more glute and thigh smashing lifts and another to bring the calves into it....

The fact that you are doing this at 163 pounds...

[CW47]

That looks like a workout that'll make it hard to get on and off the toilet the next day. You've been stringing together some great workouts.

[Raigs]

Hey guys. Thanks for the kind words. The worst of it all I had to the following day I forgot about and PT is all legs mostly jumping and trx style. So my legs were shot today. So skipped today. I swear by stretching, yoga, cbd salve, massage gun and a mostly the proper diet to help recover.

Going to crush my chest tomorrow.

Hopefully I’m 165 tomorrow. I can’t believe how much I’m eating atm

[Raigs]

Man I’m really pushing it. Mostly because I’ll be on vacation for two weeks starting this weekend and I’ll only being doing body weight workouts. Maybe I’ll sneak the kb into the car. But today’s session was good really nice pump from the rows. I’m noticing the one trainer likes to do shoulder press and rows for almost every upper body workout. Doesn’t vary much from that.

1 scoop C4 ultimate (very nice but I’m noticing even with 6oz the flavor is weak, wish it was dialed up)

Round 1
2 minutes rest
4 sets
Seated shoulder press 65x5
Trx rows 10 reps

Round 2
1:30 minute rest
4 sets
Bb floor press 135x8
Bb oh rows 135x8

Round 3
1 minute rest
3 sets
DB kickbacks 20x10(each arm)
DB flies 20x10

[Raigs]

Today was a light leg day. Just wanted to get the blood flowing and stretch it out. Won’t be lifting for a few weeks while on vacation probably will be doing lots of bw work. Most likely won’t be posting much. Though

1 scoop C4 extreme

Round 1
2 sets
40 seconds each exercise 10,15,20,30 seconds rest
20# single hand reverse lunge
Walking planks
40# Kb goblet squat
Toe crunches

Round 2
Same as above for rest
40# sldl
Wall sits
40# calf raises
Abs wheel

Round 3
Same as above for rest
40# kb swings
20# dB curls
Russian twists
Walkouts

[Woody-5]

push / pull rounds are such a winning combo!

Enjoy vacation dude, where are you off to? hopefully not walking for at least a day after that leg punishment

[Raigs]

Had other plans and ended up in Florida left the supplements and scale at home regretting it now. Going to the store tomorrow and getting enough for a few days. I definitely need a protein powder to hit my macros.

Going to do a 100% bw routine by the darulk I plan on dying then going swimming.

Probably won’t. Post workout but I’ll post some water stuff

[Anthony21]

Enjoy the vacation.

[400Lb Gorilla]

Alright, everyone, while he is still on vacation lets steal his journal and make it about knitting or something

[Raigs]

Ok I’m back and that was a good break. Lots of sun and nice weather. I ended up coming back to snow on the ground. I probably did 8 ply workouts while I was away. Also drank maybe 30 beers over two weeks. Not terrible lol.

I’ll start strolling through your logs later. Time to eat.

This was a good workout to start back.
Started back with 1 scoop of promera pre

Round 1
4 sets 2 minutes rest
65# front squat 5 reps
30 second plank

Round 2
4 sets 1:30 rest
65# bb row 8 reps
Trx face pull 8 reps

Round 3
1 minute rest
65# bb curl 10 reps
40# skullcrusher 10 reps

[Raigs]

It was a rough one this morning. Idk why I ate really well yesterday. I was super tired maybe all the travel stufff caught up and was just lagged. We also got up at 6am.

I started out at 6:30 with 1 scoop promera pre

Round 1
2 times
2 minute rest
40# kb floor press 6 reps
Pushups 10 reps

Round 2
2 times
1:30 minute rest
20# dB shoulder press 10 reps
20# dB lateral raise 10 reps

Round 3
2 times
1 minute rest
20# dB flies 12 reps
20# dB hammer curls 10 reps

[Raigs]

I need some help guys. Looking for a new protein. That’s not going to break the bank. I can’t use whey. I can use isolate, egg, or vegan.

Vegan Tastes like butt ( but preferred)
Egg makes my farts smell
Isolate is expensive. (Evlution nutrtion was awesome but pricey)

Any suggestions would be great. Or coupons or discount codes would be fine

[Camarija]

I need some help guys. Looking for a new protein. That’s not going to break the bank. I can’t use whey. I can use isolate, egg, or vegan.

Vegan Tastes like butt ( but preferred)
Egg makes my farts smell
Isolate is expensive. (Evlution nutrtion was awesome but pricey)

Any suggestions would be great. Or coupons or discount codes would be fine

My favorite has been Dymatize ISO 100 - discounts come up occasionally and I buy the largest tubs in bulk. Gourmet Chocolate, Chocolate Peanut Butter, Orange Dreamsickle flavors are all awesome

Less expensive option:

I've had maybe +30 lbs of San Rawfusion (Vegan) at firesale discount pricing - it's really not terrible, no artificial taste stuff
On Firesale, you cannot beat their prices. The flip side is that firesale = partially opened or about to expire, but was worth it for me
https://sann.net/products/fire-sale-rawfusion/

Other than that, I wouldn't really reccomend anything else, and I've tried a bunch of ISO and Vegan protein powders

[Raigs]

My favorite has been Dymatize ISO 100 - discounts come up occasionally and I buy the largest tubs in bulk. Gourmet Chocolate, Chocolate Peanut Butter, Orange Dreamsickle flavors are all awesome

Less expensive option:

I've had maybe +30 lbs of San Rawfusion (Vegan) at firesale discount pricing - it's really not terrible, no artificial taste stuff
On Firesale, you cannot beat their prices. The flip side is that firesale = partially opened or about to expire, but was worth it for me
https://sann.net/products/fire-sale-rawfusion/

Other than that, I wouldn't really reccomend anything else, and I've tried a bunch of ISO and Vegan protein powders

Well I’m try that vegan protein. Since it’s 5 dollars for 15 servings. Worth a shot. Ty.

Yeah I have the dymatize protein isolate atm. Had a coupon for the one at the grocery store.

Reps on spread I guess I need to rep more people lulz

[Raigs]

Light session today for dead’s. But def feel them. Absolutely fried though. Going to take a day off tomorrow or at least a yoga session. First day back to work today.

1 scoop promera pre

Round 1
4 times
2 minute rest
95# rdl 6 reps
30 second plank

Round 2
4 times
1:30 rest
135# DL 8 reps
135# calf raises 10 reps

Round 3
3 times
1 minutes rest
10 reps each
40# goblet squat
Left leg lunge
Right leg lunge

DL felt good. Taking this week to get back to it then adding weights next week.

Rep fitness is having a golden ticket sale so I might get some iron plates and pick them up. Idk though

[Anthony21]

I'm sure it feels good to be back to training coming back from vacation. Welcome back, bro.

[Raigs]

I'm sure it feels good to be back to training coming back from vacation. Welcome back, bro.

For sure feels good to move again. But man I’m sore. I used the massage gun and 30 minutes of yoga today which helped greatly

[Anthony21]

For sure feels good to move again. But man I’m sore. I used the massage gun and 30 minutes of yoga today which helped greatly

Yoga? Props on that. I've never done yoga nor never plan to lol.

[Raigs]

Yoga 100% is great for two reasons. Keeps me from being tight and two releases the stress of the day to day life. You just get lost in trying to do it right haha

[Woody-5]

strong showing after vaca! jet lag definitely takes a little bit to recover from.

Yoga has been on my list to try forever. One of these days...

[Raigs]

Woody! Just find a video on YouTube and try it out. Don’t need to go anywhere to do it.

Today’s workout was grueling both kids were awake and wanted to “lift” with me. I had a cheat day yesterday and ate 4 donuts. It’s more hurt my throat then anything. I guess I’m super sensitive to sugar.

1 scoop promera pre

Round 1
4 times
2 minute rest
Seated oh press 65,95,95,95 5 reps
Trx rows 10 reps

Round 2
4 times
1:30 rest
Floor press 115 8 reps
Kb rows 40 8 reps each arm

Round 3
3 times
1 minute rest
Tricep kickbacks 20 each arm 10 reps
Flies 20# each arm 10 reps

Abs wheel until sore

Overall a solid workout. Shoulder presses were a burner. Felt good. I need get more bumpers. So I can do smaller weight jumps

[Woody-5]

good sh!t mang! Solid OHP work followed up by some killer floor presses! Do you pause at the bottom of those?

[Raigs]

Woody -I pause at the top and bottom. Full reset at the bottom delivers a better feel for me.

I felt awesome today. The diet is back and the energy is high. I took a photo and I am tiny. I am working on some self growth overall and posting it to help other people on my Instagram. And I didn’t realize the change from 185 to 160 was. The fat is gone but man It’s wild.

I’m trying to hit deads twice. A week since I have to stay light not having enough weights and all.

1 scoop promera pre

Round 1
4 sets
2 minute rest
DL 135x5
Planks 30 seconds

Round 2
4 sets
1:30 rest
Kb lunges 40# 8 reps
Calf raises 135# 15 reps

Round 3
2 sets
1 minute rest
Cossack squats 20reps
Hip raises 12 reps 40#

[CW47]

Making a transformation is really invigorating. It creates a positive loop that can impact other areas of life too. Keep up the good work man. I'm hugely impressed, and really happy for you.

[JohnButz]

Subbed in on Your Journey Brother! Doing some great work in here.

[Raigs]

Thanks guys! Feeling good again today. Really looking to start getting strong but still keeping up those high intensity workouts. It’s good to mix it up and keep the body guessing.

Today’s workout was one of those higher intensity ones my shoulder are fried.

1 scoop C4

Round 1
2 times
40 seconds each
Shoulder press 20# dB
Shrugs 20#db
Bent over fly 10#
Front raises 10#

Round 2
2 times
40 seconds each
Trx rows
Diamon push-up
Oh tricep extension 20#
Plank hold leg raises

Round 3
1 time
40 seconds each
Arnold press 20#
Curls 20#
Crunch left leg raises
Crunch right leg raises

[JohnButz]

Nice work! Delts had to be fried for sure.

[Raigs]

Crushed another two days of workouts. Forgot to post yesterday but both felt amazing and ill do a bit of biking as an active recovery day. I’m crushing the diet. I finally put some weight on I think I needed the week of rest and beers to get it all going.

Both days had 1 scoop C4

Round 1
4 sets
Deads
30 second plank hold in between deads
135x5
185x5x3

Round 2
4 sets
40#goblet squat x10
135# calf raises x10

Round 3
2 sets
Split squat right 30#x10
Split squat left 30#x10
Glute bridges 10


Today’s workout

Round 1
4 times
2 minute rest
Standing oh press 95 5 reps
Trx rows 10 reps

Round 2
4 times
1:30 rest
Floor press 135 8 reps
Kb rows 40 8 reps each arm

Round 3
3 times
1 minute rest
Tricep kickbacks 15 each arm 10 reps
Flies 15 each arm 10 reps

[Anthony21]

Good training Raigs.