Jrock getting back at it

[Anthony21]

I don’t mind the repeat workouts. They usually change one movement at least. And I’m trust the programming all these guys are pretty beast looking so I hope they do what they preach.

John I use the centr app it’s pretty good so far.

Today’s workout was lower body I subbed in deads in the 2nd round I am feeling this workout today. Good thing is I don’t have to work today. Ready to take a nap honestly. Diets been on point I’m about 90% on track which is good so I don’t burn out. Tomorrow will be a plyo workout.

Round 1
4 times
1 minute rest
135x5 rdl
30 second planks

Round 2
4 times
1 minute rest
155x8 DL
155x10 calf raise

Round 3
1 minute rest
2 times
Bw lunges 10 each leg
40#x10 goblet squat

Looks like some good conditioning work. Good stuff bro and enjoy that nap haha.

[Raigs]

John and Anthony. Thank you I have been feeling great. You guys coming in helps me as well. Motivation to get strong

Did some yoga for about 40 minutes. Then about a 3 mile walk had to drop the truck off to get an oil change before it gets to cold. Next up is snow tires

On a fun note. I picked up that termrana tequila by the rock and it’s phenomenal just like you expect. I also finished off a 1/4 bottle of del dotto. So who knows what will happen tomorrow probably another off day with yoga.

But who knows if I wake up feeling good it could be a squat day.

[Woody-5]

I'd need a nap after that one!

How did deads feel after getting everything pre exhausted with that RDL / plank group?
Great finisher with the squats- I've been toying with adding a few light split squats to cap my back day.

Tuesday is my tequilla night, being taco tuesday and all. I'll have to keep my eye open for the termrana. Had a couple shots of Cabo Wabo at the local mex place Tuesday which always goes down smooth

[JohnButz]

Good to get that yoga work and walk in. Invaluable active recovery! I used to work a waiter job at a busy restaurant, and would often walk 6-7 miles on a lunch shift. One of the only perks of that job, killing two birds with one stone, getting in a bunch of cardio daily.

[Raigs]

Woody- I was exhausted. I really enjoy that combo to start with. I’ve never tried tequila straight until Teremana and it was so good. 30$ for a bottle is a steal.

John- yeah the constant walking definitely keeps the legs from dying as much. I’m around 5 miles a day.

Going to be busy starting today until who knows when. I’ll do my best to log and visit you all. Don’t think I forgot about you.

I had a huge fail on hanging a shelf today. Broke an anchor and then hit a stud and then it didn’t even line up so will have another go at it later.

Today’s workout was good. I didn’t really wanna crush one muscle group and the app knew it 🤪
The front squats weren’t heavy. It just didn’t feel great so I didn’t want to push it.

1 scoop C4 extreme

Round 1
4 times
65# fs 5 reps
30 second planks

Round 2
4 times
8 reps each
95# bb row
10# bent over flies

Round 3
3 times
10 reps each
20# oh tricep extension
65# bb curl

Abs wheel work. I can go from standing to fully extended just not back up. But the practice still has my abs fried

[CW47]

Standing Ab Wheel sounds like madness...
That looks like a great all around workout, hitting many body parts.
Hope you didn't forget about us. lol

[Anthony21]

Hope you and your fam have a good and safe Thanksgiving bro.

[Raigs]

Standing Ab Wheel sounds like madness...
That looks like a great all around workout, hitting many body parts.
Hope you didn't forget about us. lol

Yeah it will be a while befoire i get back to those. Didnt forget the job has been extra busy. I think it calms down on monday but covid who knows.

Hope you and your fam have a good and safe Thanksgiving bro.

thanks we celebrated with our bubble on tuesday as we all had to work. Life in the service industry.

I hope everyone had a good thanksgiving. I ate a good amount i dont think i blew the diet to badly but i didnt track the meals. I did drink a bit on tuesday cheap wines make for a bad hangover. This is why i stick to hard liquor 1 or 2 glasses and im good and no hangover.

I have been lifting hard still just didnt track all the workouts. I got a great deal today on the RP app 10$ a month for a whole year and 8$ a month for the cntr app. 18 a month for all those benefits

Todays workout was squats and it was fueled by 1 scoop C4 extreme almost gone. Almost time to open up the EVL pwo

Round 1
2 minute rest
65# Back Squat 5 reps
Planks 30 Seconds

Round 2
2 minute rest
8 reps
65# RDL
65# Calf Raise

Round 3
1 minute rest
10 reps each
Lunges
V-sits
AB wheel

[Woody-5]

Glad the early celebration was a good one! Holidays should Definitely never involve tracking cals
Wine hangovers suck. I love wine but it gets me into trouble

Great leg sesh, ab wheel is a perfect finish. Could never do standing reps... I’ll have to try again sometime

[400Lb Gorilla]

I forgot about the ab wheel! lol I better get my butt in gear if I am gonna make it with you lol.

Holiday meals are always automatically "in" as far as macros and calories go lol. If nothing else it can be counted as one of those random cheat meals that help out from time to time.

Never was a wine fan but I prefer liquor for getting drunk. A lot easier to make a few strong drinks fit your diet.

[Raigs]

Glad the early celebration was a good one! Holidays should Definitely never involve tracking cals
Wine hangovers suck. I love wine but it gets me into trouble

Great leg sesh, ab wheel is a perfect finish. Could never do standing reps... I’ll have to try again sometime

Yeah i only get hangovers with cheap wine. THe good stuff seems to not do it. Maybe better grapes and less sugar to "add flavor"

I forgot about the ab wheel! lol I better get my butt in gear if I am gonna make it with you lol.

Holiday meals are always automatically "in" as far as macros and calories go lol. If nothing else it can be counted as one of those random cheat meals that help out from time to time.

Never was a wine fan but I prefer liquor for getting drunk. A lot easier to make a few strong drinks fit your diet.

tracking calories on a holiday is just depressing. Its a good refuel for the body anyway, You need them. I follow 80/20 rule these days on my bulk. When i cut ill go to 90/10


Todays workout was one of the workouts thats aimed at endurance over strength, I like to mix these in but it kicked my butt

1 scoop c4 extreme. Its still really great. No bad side effects if you know what i mean

Every exercise was 40 seconds with rest going from 10,15,20,30 after each one

round 1
2 times
Diamond to wide pushup
Rows left arm 40#
Rows right arm 40#
Vsits

round 2
2 times
Lat pulldown 20# right
Lat pulldown 20# left
Arnold Press 20# each arm
Leg raises

round 3
2 times
Planks
Side plank left
side plank right
cross climbers

[400Lb Gorilla]

That is an exhausting looking workout. You say it is more focused on endurance, but it looks like it was designed to smash the core muscles

[Raigs]

The 40 seconds of movement and the short breaks really tests my endurance. The ab work is the easy part for me. But still breathing heavy at the end of it.

There was a plyo workout option today. But it was mostly leg stuff so maybe I’ll do that Monday and skip the squats. Lots of jumping side to side and up and down. And bear crawls

[JohnButz]

That session had to get the heart rate flying! Low rest periods etc. I imagine you have a very low resting pulse. I've gotten mine fairly low, except when I drink a pot of black coffee in the morning, or do those farmers walks.

[Raigs]

John- thanks yeah it crushed me felt pretty tired around 2 needed a second cup of coffee

Today’s workout was deads. And I didn’t finish it all due to the kids needing me. But honestly the work I got done my legs were toasted.



1 scoop C4 extreme

Round 1
5 rounds
3 minutes rest
Deads 135x1 185x4
Dead bugs 10 reps

Round 2
4 rounds
2 minutes rest
Weighted step ups 20#
Calf raises 135x10

Round 3
4 rounds
Reverse lunges 15 reps each leg

[AlexSays]

what is a dead bug lol? Whatever it is I want to do one

Looking good bruddaaaa your workouts make me feel like I need to sleep, your drinks make me want to get wasted. Between the two I may just give up lifting and go back to drinking full time :P

Sometimes I kindof wish I lived somewhere where snow tires were necessary, god england is dull

Keep it up man!

[Woody-5]

solid session even if it was abbreviated by the kiddos!
wtf is a dead bug? picturing laying on the back and flailing limbs around?
step up and calf raise combo had to get the wheels screeching.

[400Lb Gorilla]

Kids are great for reminding you that life is not all about gains


Following deadlift with dead bugs is a pretty good pairing. About how many step up reps would you say you do per round? I know it would vary based on how tired you are getting, but I was just curious how many reps you could fit into one of your rounds.... also how long is each round? I seem to remember you saying something like 40 seconds once but that might have been something else... my memory is going to hell lately

Edit: Woody and Alex:

[Raigs]

what is a dead bug lol? Whatever it is I want to do one

Looking good bruddaaaa your workouts make me feel like I need to sleep, your drinks make me want to get wasted. Between the two I may just give up lifting and go back to drinking full time :P

Sometimes I kindof wish I lived somewhere where snow tires were necessary, god england is dull

Keep it up man!

gorilla posted it is actually quite a good core engager. Its been snowing every day this week not alot it just keeps going. I drank to much last night its a good reminder to stop. There was some high end stuff involved though.

solid session even if it was abbreviated by the kiddos!
wtf is a dead bug? picturing laying on the back and flailing limbs around?
step up and calf raise combo had to get the wheels screeching.

Yeah the legs were pumped up. The Dead bugs are really nice you should try it out

Kids are great for reminding you that life is not all about gains


Following deadlift with dead bugs is a pretty good pairing. About how many step up reps would you say you do per round? I know it would vary based on how tired you are getting, but I was just curious how many reps you could fit into one of your rounds.... also how long is each round? I seem to remember you saying something like 40 seconds once but that might have been something else... my memory is going to hell lately

Edit: Woody and Alex:

So this routine is not the normal 40 second rounds. It was just reps per round. My memory stinks also. I have to work on taking my mushroom powder supposedly that helps. Alzheimer's runs in the family.

I really enjoy the combo they do for the heavy lift. Took off the day but 5 days of lifting this week is fine with me. The body needs a rest.

Im almost ready to end this bulk and go on maintenance im kind taking the week off for weighing things. Need a mental break

[Raigs]

I took the day off yesterday. Feeling good today to get after a chest and arm session. I think my EVL nutrition package should be here soon. Cant wait to use more of the product. I actually signed up to be an Ambassador lets see how it goes. Im not the most shredded person but I think i can offer other things especially as a chef. I also go pick up my squat stands at the end of the month. Pretty excited to get that. Going to make a lot of lifts easier to set up(squats, shoulder press, floor presses)

My arms are pumped up from this workout. I was glad to be able to hit 20# on the front raises. 10# got to easy which is great.


1 scoop C4 Extreme (still kicking well but i miss the flavor even with 3oz water)

round 1
5 times
2 minutes rest
floor press 5 reps 135,155x4
TRX push ups 8 reps

round 2
4 times
Front raises each arm 8 reps 10,15,20x2
DB flies 20# each arm 8 reps

round 3
1 minute rest
4 times
Tricep extesnion 20# 10 reps
BB curls 65# 8 reps
Hammer curls across body 20# 8 reps

[400Lb Gorilla]

Edit: Nevermind I just figured it out lol. You did 135x5 for the first round and 155x5 for the last 4 rounds. Jeebus, I am dense sometimes


I think you are gonna love the rack. It opens up a great number of options.

Also, if you become EVL Ambassador(which I hope you get it) would you be a Supp Rep here? I am not even sure if EVL is one of our vendors lol

[Raigs]

Idk if I will be a supp rep here but I hope I get a discount link. I have a few friends who want to try this stuff irl. and yeah they are one of two who do giveaways here where as it used to be so active. Idk why it died but whatever. There isolate is my favorite protein ever and I’m lactose intolerant and not all isolates work.

Yeah the 155 was light. It’s just hard to get 185 off the ground. So that rack is going to help a lot.

[400Lb Gorilla]

Idk if I will be a supp rep here but I hope I get a discount link. I have a few friends who want to try this stuff irl. and yeah they are one of two who do giveaways here where as it used to be so active. Idk why it died but whatever. There isolate is my favorite protein ever and I’m lactose intolerant and not all isolates work.

Yeah the 155 was light. It’s just hard to get 185 off the ground. So that rack is going to help a lot.

Just looked through my old competition threads because the name seemed so familiar. No luck but the last one was 3 years ago so I guess some things change. Forum has died off a lot in recent times so there might not be as man Supp Reps anymore. Good luck with that though. Hopefully they give you moneyz and free supps

[JohnButz]

Strong floor press! Have you ever tried the one arm dumbbell variation? Also, I did not know you are a chef. What is your specialty?

[Raigs]

Just looked through my old competition threads because the name seemed so familiar. No luck but the last one was 3 years ago so I guess some things change. Forum has died off a lot in recent times so there might not be as man Supp Reps anymore. Good luck with that though. Hopefully they give you moneyz and free supps

For Evl? Yeah i think they are somewhat newer compared to other companies. I cant BSN has dropped off and the number of products in the supp store is way less almost like stricter rules to be on here. I don't need money if i get free supps that stuff is expensive anyway. If they pick me up i wouldn't mind sponsoring here also

Strong floor press! Have you ever tried the one arm dumbbell variation? Also, I did not know you are a chef. What is your specialty?

Yeah I started with that using a kb but Its not heavy enough. Maybe for the christmas someone will hook me up with some weights I hope


todays workout was more of an active recovery. Felt pretty sore and tired so this was a perfect workout just to move the blood. The ab work was great I was slacking lately anyway. My bulk has hit its target weight and I still have some Definition. I still have a month to go so they suggested to lower the Calories and see if I can add 1-2 more pounds by the end. I am glad I was getting tired of eating so much so having a bit less food isnt bad for me. Hopefully my recovery doesnt get messed up.

1 scoop C4(1 more day then I switch to EVL Engn)

For each round
40 seconds each exercise
Rests 10,15,20,30

Round 1&2
Reverse lunges 20#
Walking planks
KB Squat 40#
Toe Touches

Round 3&4
Single Leg RDL 20#
Plank Pike to pulse
KB Calf raise 40#
AB wheel

Round 5&6
KB Swing 40#
Wall Sits
Russian Twists 20#
Step Ups 20#

[Raigs]

Shoulder day. It gave me a real pump on that 3rd&4th rounds. The lower weight but higher reps really crushed me.

Round 1&2
1 minute rest then repeat
Shoulder press kb 40#
DB curls 20#
Kickbacks 10#

Round 3&4
1 minute rest then repeat
10# weight plate each arm
15 front raises
15 lateral raises
12 reverse flies

Round 5&6
1 minute rest between
15 DB hammer curls 20#
15 dB oh tricep extension

[Anthony21]

Shoulder day. It gave me a real pump on that 3rd&4th rounds. The lower weight but higher reps really crushed me.

Round 1&2
1 minute rest then repeat
Shoulder press kb 40#
DB curls 20#
Kickbacks 10#

Round 3&4
1 minute rest then repeat
10# weight plate each arm
15 front raises
15 lateral raises
12 reverse flies

Round 5&6
1 minute rest between
15 DB hammer curls 20#
15 dB oh tricep extension

That looks like it'll bring on a sick pump.

[Raigs]

That looks like it'll bring on a sick pump.

You know it. I feel like every one of these workouts brings on the pump and i cant complain


Todays workout was brutal had me breathing heavy the whole time even with the rests being long. Maybe its cause I didnt fall asleep until 1 and got up at 6. Sucks and I dont know why.

1 scoop C4 extreme today was the last day of this. Going to review it on the store as 9/10(due to taste)

round 1
5 times
3 minute rest
Shoulder press 65x3 95x2 5 reps
renegade rows 20# 5 reps each arm

round 2
4 times
2 minutes rest
BB Floor press 135# 8 reps
KB rows 40# 8 reps each arm

round 3
3 times
1:30 rest
BB curls 65# 10 reps
Banded tricep extension 10 reps each arm just enough tension

round 4
3 times
1 minute rest
KB CGBP 40# 15 reps
DB Flies 20# 15 reps

[AlexSays]

Must try some dead bugs haha they do look good for core and my core attention has been somewhat non-existant

I know it's not the point for you but............... you noticing bodily changes from this badass program?

[Woody-5]

killing it with some solid work in here!

That press / row session is so hnnnggg

The previous shoulder session looks like a burner too- front raise, laterals then reverse fly is one hell of a triple. Reminds me some of that shoulder shocker set I do sometimes. Always brings the (manly) tears.