Jrock getting back at it

[84p2v5vrcxy]

Hey fellow bodybuilding family. I used to be an active poster back in the day. It’s time to come
Back and get some accountability. So follow along.

Goals
-get lean
-eat clean
-then get strong asf

About me
I am 30 year old male weighing about 175.
About 6 months ago I dislocated my knee. I had knee surgery about 10 years ago so the recovery is a bit slower. I lost a lot of leg gains from this. All the gyms being closed isn’t helping. I have 2 kids so I get limited workout time at home.

I love to do some Olympic style lifting. But I need to wait until my knee is better.

Lifts
Bench, squat and dL weight unknown during this time.


Current program: centr fit
This is a great program for this pandemic. I have a few weights and this is keeping me moving.

Future program: post covid tbd.


Feel free to follow along and offer anything you want.

[84p2v5vrcxy]

I did about 45 minutes of yoga and 20 minutes of foam rolling. It’s been a long week at work. I am a chef and we are extremely understaffed. But it’s a job 😅

Saturdays workout will start with some dead’s and then a full body weight workout.

Sunday will be swimming

I will post updates and if anyone is interested I’ll post some of my food recipes as well. I like to meal prep.

[84p2v5vrcxy]

Today’s workout was fueled by pre jym 3/4 scoop is plenty for me.

Warm up
Jump squats
Jump side to side rdl
Banded side steps
Banded monster walks
Calf raises

Workout
Each exercise was done twice 40 seconds each time

20# lunges
Planks
40# front squat
Sit ups

40# sldl
Plank pulse to pike
40# calf raises
Sit ups

40# kb swing
20# single leg rdl
Russian twists
10# single arm snatches

Thoughts:
Pretty fast paced workout. They always get the heart rate up. I have noticed a large difference over 8 weeks of these workouts from having a heart rate in the 120 now after I’m still breathing heavy but I’m in the 100 range. Going to keep going it feels good to be getting back into shape

[84p2v5vrcxy]

Got up early and crushed it today. Blasted we no speak no americano to get it going. Overall it was a really good workout. My arms and shoulders are on fire. The pool opens at 10 today so I’ll do some laps for recovery.

Supplements:
3/4 scoop pre jym and it took me from meh to let’s rage.

40 seconds a round 2 rounds of everything
40# bent over row
40# oh shoulder press
20# each arm dB curl
40# floor chest press

20# each arm dB butterflies
Trx row
40# floor tricep press(this was harder then I thought )
20# each arm dB hammer curl

20# each arm dB hammer curl to oh press
40# upright rows
20# oh triceps extension
10# each arm reverse fly

Overall it was a really good workout. The local gym is still closed and may be for a while. The people who run it are somewhat friends with me so today I plan on asking them to borrow some bumpers and kbs and if they are feeling really nice maybe a spin bike or rower. Not holding my breathe though

[84p2v5vrcxy]

I’m also 30 not 50 and I don’t know how to change that or my username 😖

[84p2v5vrcxy]

Both days fueled by pre jym. Still doing the job at 1/2 scoop. Both workout felt good. I’m taking Friday off. I have to do a bit of driving

7/15
2 rounds of everything
40# kB oh rows
20# dB shoulder press
20#db curls
20# dB floor press

20# dB press
20# shoulder press
20#db tricep press
20# hammer curls

20# hammer curl to press
20# oh tricep extension
20# dB reverse flies

7/16
Repeat each round twice
All bw lower body workout
30-40 seconds each exercise
Side to side jump squats
Squats
Squat holds
Side to side single leg rdl
Squat jumps

Half burpee
Jumping lunges
Sumo walks
Single leg rdl
Mountain climbers

Single leg glute bridge
Squat holds
Single leg glute bridge
Side steps
Lunges
Flutter kicks

Feeling sore already. The second workout is a great pt workout for my knee.

[84p2v5vrcxy]

Got a new toy from rep fitness. Grabbed a 125-200. Loaded up 125 pounds into it and that was that. Used twice in today’s workout. Legs are really tight so did some foam rolling before. Average steps in the kitchen is about 18k

Pre workout was pre jym. 1 scoop today= no coffee later

2 rounds of everything 40 second rounds
40# shoulder press
40# upright rows
Sandbag dead’s
Side planks left
Side planks right

40# chest press
20# hammer curls
20# tricep kickbacks
Sit ups

Sandbag rows
10# front raise
Bicycle crunches
Cross climbers

Thoughts on the workout
Fast and quick but it felt awesome. That sandbag crushed me. It’s a totally different feel as the sand adjust as you move.

[84p2v5vrcxy]

Had crazy long day at work. Made a ton of money. But as a chef you don’t really see that lol 😆 my knee is super sore. I did some foam rolling to loosen up the muscles and if I’m still feeling sore in the am I’ll use some cbd salve. I really hope I can wake up ok. I was planning on doing a nice hike.

[84p2v5vrcxy]

Had a long weekend. I did a nice hike in the mountains. About 5 miles and hit around 13k in elevation. Found some snow and awesome rivers up there. Legs are pretty tired. Going to hit an upper body workout now. The lady took all the pictures. I’ll upload a picture of the view when she gets up.

[84p2v5vrcxy]

Pre workout: 3/4 scoop jym

Man my forearms felt this one I focused on squeezing the dumbbells extra hard today and focused on the path they traveled. Overall this was a really good workout to do after the hike avoided the legs. I will be foam rolling now to open up the legs though.

2 rounds of every exercise 40 seconds each.

Round 1&2
Push up taps
Dumbbell rows
Crunch to toe left foot
Crunch to toe right foot

Round 3&4
Dumbbell floor press Left Feet up
Dumbbell floor press right feet up
Toe crunches
Dumbbell flys

Round 5&6
Dumbbell tricep extension feet up
Arnold presses
Plank
Dumbbell curls

[84p2v5vrcxy]

Today was a leg pt session. Been lazy with it since being back at work. I’ve been hurting and tired after and in the morning. It’s seriously making me consider a career change.

I need to get my hands on a squat rack so I can start building the bigger muscles back up.

Same style as my other workouts 2 rounds each 15 reps each exercise per round

Round 1&2
Squats
Lunges
Single leg rdl
Calf raises

Round 3&4
Banded side steps
Banded monster walks
Squat jumps

Round 5&6
Wall sits 1 minute
One leg side jumps
Single leg squats

Overall I took it easy but I could feel the muscles firing. I’ll build back up the strength in the muscles you normally don’t hit that keep my knee strong.

[84p2v5vrcxy]

Felt really good today. Probably not tomorrow it was a great workout I kept flowing through the movements getting more then I thought I could

3/4 scoop jym

Same pattern as usual

Round 1&2
20 seconds each
20# left arm snatch
20# right arm snatch
40 seconds
Kettlebell halos
20# right arm row
20# left arm row
DB pushups

Round 3&4
20# hammer curl to press
40# oh rows
20# shrugs
40# kb curls

Round 5&6
Flutter kicks
20# renegade rows
Planks
Reverse crunches

[AlexSays]

Good job, keep it up!

Would be interesting to see weights/reps/sets (although I know some people don't feel it's important to them to post these things so by all means ignore me)

Are you doing these exercises in a circuit style? Also where did you get the program? (Sorry if I missed it in one of your posts)

[84p2v5vrcxy]

Crushed it today. I didn’t think I would get a workout in but made it happen. The kids joined in today and did some squats and mountain climbers. It’s great to see them getting excited to lift. I’ll post the workout tomorrow when I post the other one.

I got a night all to myself. So I have been zoning out on the couch not doing anything and it feels great to just be able to do that.

[84p2v5vrcxy]

Good job, keep it up!

Would be interesting to see weights/reps/sets (although I know some people don't feel it's important to them to post these things so by all means ignore me)

Are you doing these exercises in a circuit style? Also where did you get the program? (Sorry if I missed it in one of your posts)

Yeah I don’t normally count reps as I just go for 40 seconds. I think most of the time it’s 20 plus reps. It’s pretty good cause I can’t and don’t have the heavy weights as gyms are closed here still. And I can’t afford a whole set of dumbbells.

Yeah each round is all in one go every round has 30 seconds rest then I keep going.

The workout program is from centr fit by Chris hemsworth. I thought it was dumb at first until I tried it. It’s getting me lean.

[Raigs]

I got back into my old account here. I’ll switch over to this one. If the mods want me to start a new thread and lock this one I can do so. But it’s a good start. Glad I could come back here. Seems like all my old pals have gone away and this section is pretty dead compared to the old days. Where did everyone go

[Raigs]

Was feeling sore but you know had to get it
1 scoop jym today really pumped me up. My shoulders are fried. Taking off tomorrow and the next day will be lots of legs.
2 rounds of each exercise 40 seconds each. Weights for stuff is 20# dB for each arm.


Round 1&2
Renegade rows
Push ups
Crunches to left foot
Crunches to right foot

Round 3&4
Left arm floor press legs up
Right arm press legs up
Toe touches
DB flyes

Round 5&6
Arnold press 10#
Side plank left
Side plank right
Tricep extension

[AlexSays]

Haha may need to wait for a message from the newer account to confirm log has not been hijacked

[84p2v5vrcxy]

Ok shutting this account so I can use my old account. Cause you know rep power is better

[Raigs]

See above lol

[AlexSays]

See above lol

OK I will accept haha

Reps on recharge

[Raigs]

OK I will accept haha

Reps on recharge

Wew lad!! Glad you accept

I have been eating pretty clean today. Went grocery shopping and bought some jack fruit. Going to make jack fruit tacos on homemade tortillas with some salsa verde and guac tomorrow

[Raigs]

Took a long weekend out in the mountains drove about 3 hours to get home. Drank a bang as a preworkout. It gets your heart rate up but 0 motivation. I will not drink it again unless it’s free.

Today was PT day for my knee I need to get back to 2 pt days a week. Centr has a great workout that I modify a bit to hit the muscles I need more. But I got sweaty and my heart rate was 145 at peak.

This workout is 1 set with 3 rounds and Bw only

1st round 20 second
Side to side jump squats
Squats
Squat holds
Lunges with hop
Curtsy lunge
Squat jacks

2nd round 40 seconds each
Half burpee
Backwards lunge with pulse
Sumo walks 15# band
Side jump rdl
Mountain climbers

3rd round 30 seconds each
Single leg glute pulses left leg
Squat pulses
Single leg glute bridge right
Side steps 15# band
Forward lunges
Flutter kicks

Overall I need to do more of this and find time for a Chiro or ice baths

[Raigs]

OK I will accept haha

Reps on recharge

Do you have a log? Need some motivation to follow all my old buddies are long gone

[Raigs]

Typical workout hit about 20reps for every movement. Shoulders are on fire. My legs are on fire from yesterday. My knee and back are tight also. Doing some foam rolling and yoga to help loosen things up. I should start getting the barbell out and adding dead’s to my routine soon.

1 scoop pre jym needed it today

Round 1&2
20# DB shoulder press
40# bent over rows
40# upright rows
20#db floor press

Round 3&4
20# tricep extension
10# lateral raises
20# dB curls
20# Single arms press leg up.

Round 5&6
Planks
Side plank left
Side plank right
Cross sits

[Raigs]

Today was an active bw recovery day. Body was super tight today so I go to this workout when I need to recover and open back up

3/4 scoop jym

I did two rounds of this. My abs were on fire but everything else feels much better not.

20 seconds each
Superman pushups
Walkouts
Plank toe touch
Shadow boxing
Lateral crawl
Sit thrus

40 seconds each
Superman waves
Wood chop left
Hand shuffled
Wood chop right
Pushups with mountain climber

30 seconds each
Push up shoulder tap
Rocking chairs
Plank up downs
Reverse star push-up
Plank
Sit thrus

[Raigs]

I’m already slacking on posting lol. I’ve been working out. Today’s been super rough physically and mentally. But it’s I got out for a walk along the river and it cleared my head.

Yesterday’s leg pt day was brutal. Any time you throw any jumping in. It’s 100x harder for me.

Pre 3/4 scoop jym. (About to run out. Almost time for something new. Thinking promeras pre)

Everything repeated

Round 1
Bear crawls
Cossack squats
Squat pulses
Mountain climbers
Banded side step
Squat calf raise

Round 2
Glute bridge
Wide to narrow squats
Single leg dead left
Single leg dead right
Plank jump outs

Round 3
Squat pulses
Walkouts
Switches
Flutter kicks
Lunge hop scotch alternate
Jump squats

[Raigs]

Everything felt heavy yesterday. But I got through it and enjoyed the gains. I need to get off my butt and do some legs.

Pre workout 3/4 scoop jym.


Round 1&2
Kb rows
10# shoulder press
20# dB curls
20# floor press

Round 3&4
20#Single arm press
20# single arm press
Shoulder press
20# tricep press
20# dB hammer curls

Round 5&6
20# hammer curl to press
40# upright rows
20# oh tricep extension
10# dB reverse flies

[AlexSays]

Do you have a log? Need some motivation to follow all my old buddies are long gone

Sucks man, means you got room for some new buddies though :P

Yes got a log but it's over in the losing fat logs: https://forum.bodybuilding.com/showt...hp?t=178588631

Feel free to drop by

sounds like you're getting good intensity in those workouts have you got some specific goals at the moment or just trying to keep up general fitness during lockdown?

[Raigs]

Today was a da rulk workout and I also tried a new pwo. I didn’t like it as much as jym. I only have a few sample of it so it’s not like I wasted my money. The workout was really tough lots of jumping and all bw. Da rulk is a monster.

1 packet ladder pre workout(100 mg caffeine)

These are called clusters. 3 sets of each cluster

Cluster 1 30 seconds each
Hop scotch right
Hop scotch left
Ballistic pulses

Cluster 2 40 seconds each
Running in place
Stationary gorilla(like a half burpee)
Jump squats

Cluster 3 40 seconds
Bear crawls
One leg side jumps
V sits