Jrock getting back at it

[Raigs]

Merry Christmas!

Taking today off and probably more in the next couple weeks. We are going to be even busier through the new year. Going to need my body at full strength so I don’t get sick or hurt.

I got myself a new knife for Christmas I’ll be picking it up in a week! Super excited.

Hope you all have great holidays.

[Raigs]

Deads today they felt really good. All the mobility I’ve been doing I think is helping me keep the hips loose. Still really busy at work will be taking the next 3 days off as I go out of town. I know busy and a break don’t go together but I do get days off.


Round 1
Each round had 8 walkouts
Deads
135x8
185x8x2
205x8

Round 2
4 times
Reverse lunges 40# 8 reps
Calf raises 135# 15 reps

Round 3
2 times
Hip thrusts 45# 8
Wall sits 1 minute

[CW47]

That's a super solid lower body workout. I really like that combination because it hits pretty much everything you want to hit on the lower body without needing a bazillion exercises.
Enjoy your days off.

[400Lb Gorilla]

Solid as hell today! them deads are hnnng. Great work on the follow up lifts as well. I had to look up wall sits and they look like they could be painful lol.

What kind of walkouts?

[JohnButz]

Nice work on those deads!

[Woody-5]

badass reps on the deads! Higher reps always killed me

hope you had a great Christmas! Enjoy the time off! headed anywhere good?

[Raigs]

CW- I agree definitely enjoy this programming they keep it short but effective

400- thanks I need the 45s I bought maybe mid January. Wall sits hit the interior leg muscles to keep my knee in line. Very effective Pt. I’ll do one leg ones as well. Walkouts are standing up bend over hands on the floor and walk out so your hands are past your shoulders and walk your hands back

John- thanks work is busy but I’m getting in great recovery somehow

Wood- deads felt good I just need more weights. Higher reps will hit me when I push 285. Plans canceled as someone had a possible covid case but ended up negative. But still had to cancel the plans.

Today’s workout was later in the day but I floor presses 185 for the first time. Going to feel like I broke my chest tomorrow I bet.


1 scoop engn

Round 1
4 times
6 reps floor press 135x2 185x2
20# 10 reps curls

Round 2
4 times
20# dB flies 10 reps
20# cgbp
20# dB hammer curls 10 reps

Round 3
3 times
12 reps each
20# each arm
Lateral raises
Bent over raises

[Woody-5]

mirin dem floor presses, strawng stuff!

Sucks about the cancelled plans. We had a potential exposure a few weeks back and found out about it on a Friday. There went the weekend plans

[400Lb Gorilla]

First time floor pressing 185 and you nail it for 2 sets of 6 reps? That is the way to do it! lol the first time i tried 185 I had to roll it off me

On your close grip benchpress, how are you using only 20 pounds? Fixed weight barbell?

You should look into spoon presses for that specific superset you were doing. DB flies, spoon press, and DB curls would be a brutal combo

[Raigs]

Todays workout was rough as I was at work late and didnt sleep as long. But im trying to stick to lifting 5 days a week and its a new year and start it off right blah blah blah. Im starting a new bulk cycle as I am entering the RP contest. First place get a ton of stuff plus 10K even if I dont win i get the extra motivation of trying. Goal is to get thick!


1 scoop Engn (this stuff is great even with the higher caffeine content)

Round 1
5 times
5 reps each
3 min rest
95 OH Press
10# Reverse bent over flies

Round 2
4 times
8 reps each
2:30 rest
95# Reverse grip bench
115# Bent over rows

Round 3 (the Pump!!!)
4 times
10 reps each
1 minute rest
65# bb curl
40# oh tricep extension

mirin dem floor presses, strawng stuff!

Sucks about the cancelled plans. We had a potential exposure a few weeks back and found out about it on a Friday. There went the weekend plans

Yeah its the perfect way to finish off 2020 make fun plans for the holidays and boom someone gets it(person didnt have it thankfully) but getting the test took 2 days and the results another day and by then the time had passed. We re scheduled for this week. its going to be a2nd christmas basically

First time floor pressing 185 and you nail it for 2 sets of 6 reps? That is the way to do it! lol the first time i tried 185 I had to roll it off me

On your close grip benchpress, how are you using only 20 pounds? Fixed weight barbell?


You should look into spoon presses for that specific superset you were doing. DB flies, spoon press, and DB curls would be a brutal combo

ah its actually 2 20# each hand. I had to look up spoon presses thats actually what i am doing

[JohnButz]

Great start to the new year Bro! Hope work went well. I was expecting to be destroyed, but it was surprisingly mild last night. Today may be a different story.

[CW47]

Couldn't ask for anything better than starting off the year with an insane arm pump.

[Raigs]

Today’s workout was quick under 20 but I just wanted to move. Rest periods were quick probably a minute for each set. Pump was great. Hopefully I’ll be able to deadlift tomorrow. Then 3 days off and lots of snow time

Round 1
4 times
8 res each
40# kb floor press right then left
40# close grip floor press
20# dB flies

Round 2
4 times
10 reps
10# each arm front raises
10# each arm lateral raises
Pushups

Round 3
3 times
10 reps
20# dB bicep curls last set was 40#
Banded tricep extensions
20# dB cross body hammer curls

[400Lb Gorilla]

first workout of the year, on the first day of the year, and it went awesome! I know you were working hard as hell the last few weeks with the holidays so very good job keeping up with three demanding schedules(Dad, work, workout)

A workout that includes an arm pump is always a great day too

[Raigs]

400- It was a great workout. I think I did one bw workout for pt then took off 5 days and got back at this morning. We went out of town for a few days and I needed that break to reset and forget about work and covid. It was remote and we only saw people when we went to get food.

Today’s workout was odd getting back into it. I didn’t move much in a workout manner did more drinking then walking. But once I got loosened up I felt good.

1 scoop engn (also they gave me a discount code JROCKEVL20 for their website. I love the isolate protein)

Round 1
4 times
DL 135x5 185x5x3
Dead bugs 10

Round 2
4 times
One arm rows (not that simple but I can’t find a video) 20x8x4
BB rows 135x8x4

Round 3
3 times
DB curls 20x10
Kickbacks 10 reps each arm 20#

[JohnButz]

Good return workout! Hope you got some good rest. I'm still trying to get in a groove, hopefully soon.

[Raigs]

John- yeah forcing myself back into a routine.


Today was chest and my triceps were beat from yesterday which actually provided caused a better use of my chest.

Round 1
4 times
8 reps each
Floor press 135# went wide grip
Spoon press 40#
Flies 20# DB each arm

Round 2
4 times
10 reps each
15# DB each arm
Front raises
Lateral raises

Round 3
4 times
10 reps
20# DB each arm
Hammer curls
Tension curls (you hold one DB at the top of the curl why the other arm does the rep)

30-40 reps kneeling and wheel

Pump was insane

[Anthony21]

I'm sure it feels good to get back into a routine again.

[400Lb Gorilla]

solid looking workouts on the pull workout and the chest workout.

Looking at the chest/delt/arm workout is crazy on the amount of work you did in 3 rounds. How did you like the wide-grip floor press? That is a lift that scares the hell out of me. Probably because I am paranoid about my shoulder now, but still...

Also, it has been a while since I have seen someone use static holds in a lift. How did that hit the biceps during the curls?

[Raigs]

Felt great super sore today so did just a plyo workout and crushed the legs and abs with 1 minute rounds followed by 20 seconds of jumping. Favorite combo was donkey kicks then 20 second burpees.

Anthony it does now I just need to get into the 6am workouts.

400 yeah I likes the high intensity. The wide grip floor press is great hits the chest. But I wouldn’t go heavy as your right with the shoulders.

The static holds suck but I don’t have the in between weight aka 30# (I could use a BB but it hits different) but my arms are looking bigger. Just need to get wider whenever I can get my bumpers.

[AlexSays]

Still going strong, nice job dude. You must be fit AF by now!

Just a quick question... what is the knife for? :L

[Woody-5]

strong start following the time off! No wonder you're sore hah

how wide of a grip did you use on the floor press.

a remote vacation out of town sounds heavenly. Did you get out and do anything or just chill with the family?

[Raigs]

Still going strong, nice job dude. You must be fit AF by now!

Just a quick question... what is the knife for? :L

Im feeling better each week. Staying in with the diet helps.

What knife? What am i missing?

strong start following the time off! No wonder you're sore hah

how wide of a grip did you use on the floor press.

a remote vacation out of town sounds heavenly. Did you get out and do anything or just chill with the family?

To the second knurling on the bar so beyond shoulder

Yeah i need to get back into the full routing stretching has been out the window also :/

We did some outdoor activities but not much. My mental status went from FML to ah that was nice

[Raigs]

Work was slower yesterday and diet was on point so todays shoulder day started at 6:30 and really felt great. Ill take a rest day tomorrow to be fresh for Deadlifts.

1 scoop Engn
also they gave me a code for a discount on there site hit me up if you want to try anything

Round 1
4 times
5 reps each
BB OH press 95#
Shrugs 95#

Round 2
4 times
8 reps
Reverse Grip bench 135#
DB rows 20#

Round 3
3 times
10 reps
CGPB 95#
DB flies 20#

[JohnButz]

Whole lot of pressing movements from various angles. Awesome work! Good to hear the pace slowed a bit at work.

[400Lb Gorilla]

I like that push/pull workout! It looks like 11 rounds of supersetting abuse to the upper body!

[Woody-5]

so much volume, awesome stamina!

OHP coupled with shrugs has to be brutal! Thats gotta make getting all the overhead reps tough on the latter sets.
I can't remember if I ever tried reverse grip bench back in the day. How do you like it?

[Raigs]

John- yeah work slowing down was needed my mind was toast.

400- I only like abuse.

Woody- the last sets of the workout were tough. The reverse grip bench is fine. It was tough on the shoulders at 135 I’ll probably stick to 95 for now it feels good there.


Today session started with deads. I did a slow descent with no bounce at the bottom so I kept it light but worked on form and the slowness got me tired fast.

1 scoop engn

Round 1
4 times
5 reps deads 135x3 185x1
30 second planks

Round 2
4 times
8 reps single leg squat 40#
10 reps calf raises 135

Round 3
2 times
8 each leg reverse lunges
10 goblet squats 40#

[Raigs]

Chest day today. Overall it went well. I think im lacking calories around dinner time and its def hitting me. Will have to get better at weighing out.


round 1
4 times
6 reps floor press 155
10 reps tension curls 20# DB

round 2
4 times
10 reps each
20# DB Flies
20# DB Across body hammer curl

round 3
12 reps each
10# Each
Lateral Raises
Front Raises

Burner
BB Curls
65# AMRAP
45# AMRAP

[Anthony21]

That deadlift/plank combo has gotta be a good way to strengthen your core.

Nice two training sessions.