RaginCajun's Daily Log

**RaginCajun** · 10-03-2017, 06:03 PM

Joined the gym today and will be lifting tomorrow morning! Just got done a 70 minute bike ride, right at 14 miles. Diet is better so far this week, put a bag of trail mix (just mixed nuts and dried cranberries) to snack on while on the road all day.

**zaggahamma** · 10-03-2017, 06:28 PM

GET IT CAJUN! no playin santa this year!!!!! WOOOOOOOOOOOOOOOOO!!!!!!!!!!!!!!!!!

**RaginCajun** · 10-04-2017, 05:33 AM

Had a good workout this am.

My workout

Leg Press
Set 1: 370 lb × 10
Set 2: 480 lb × 6
Set 3: 480 lb × 6

Deadlift (weight may have been more, not sure how much that funny looking step in barbell weighs)
Set 1: 225 lb × 6
Set 2: 225 lb × 6

Incline Bench Press
Set 1: 45 lb × 10
Set 2: 45 lb × 10

Notes: Dumbbells

Pulldowns
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10

Tricep Extension
Set 1: 40 lb × 12
Set 2: 50 lb × 10

TRX Straps rows
Set 1: 0 lb × 10
Set 2: 0 lb × 10

**RaginCajun** · 10-05-2017, 05:34 AM

Went in and did some rowing, stretching, foam rolling (hurt like bloody hell), and some abs. My legs are soooooooo sore and tight. Hope they loosen up some throughout the day. They are tender to the touch!

**MuscleScience** · 10-05-2017, 09:38 PM

Originally Posted by RaginCajun

Went in and did some rowing, stretching, foam rolling (hurt like bloody hell), and some abs. My legs are soooooooo sore and tight. Hope they loosen up some throughout the day. They are tender to the touch!

My buddy came into town and we crushed some workouts over 3 days. Our back workout was so brutal on Tuesday that we both couldn’t sleep much that night and didn’t go to the gym until late. It feels like I pinned both shoulders with Test Prop with to much BA in it. Literally it feels like I had a shot on both shoulders to the touch.

**RaginCajun** · 10-07-2017, 10:13 AM

Originally Posted by MuscleScience

My buddy came into town and we crushed some workouts over 3 days. Our back workout was so brutal on Tuesday that we both couldn’t sleep much that night and didn’t go to the gym until late. It feels like I pinned both shoulders with Test Prop with to much BA in it. Literally it feels like I had a shot on both shoulders to the touch.

That’s awesome, plan on catching some workouts with my old buds now that I’m back!

I’m jealous of the test prop!

**RaginCajun** · 10-07-2017, 10:13 AM

Had a good one today, felt good!

**zaggahamma** · 10-07-2017, 10:51 AM

20 nice sets!!!!!!!

u know zagga gots to know what the blue stars are

**RaginCajun** · 10-08-2017, 11:23 AM

Originally Posted by zaggahamma

20 nice sets!!!!!!!

u know zagga gots to know what the blue stars are

I’m guessing the app stars every weight increase. Pure guess other than that, no clue

**RaginCajun** · 10-08-2017, 11:23 AM

Sweated some demons out today

**RaginCajun** · 10-09-2017, 05:35 AM

Crushed a good full body workout this morning! Can feel a little discomfort right in between my shoulder blades, guess I aggravated a nerve while foam rolling. Diet getting better but not sharp, still too much booze!

**RaginCajun** · 10-10-2017, 09:21 AM

Went in and did some cardio and foam rolled. Feeling tired today, need some sleep

**RaginCajun** · 10-11-2017, 05:55 AM

Pissed some excellence this morning!

3 minutes of rowing

Leg Press
Set 1: 480 lb × 5
Set 2: 480 lb × 5
Set 3: 480 lb × 5
Set 4: 480 lb × 5
Set 5: 480 lb × 5

Deadlift
Set 1: 225 lb × 5
Set 2: 225 lb × 5
Set 3: 225 lb × 5

Bent Over Row
Set 1: 115 lb × 10
Set 2: 115 lb × 10
Set 3: 115 lb × 10

Skullcrushers
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 80 lb × 10

Notes: With rope overhead

Bicep Curl
Set 1: 25 lb × 8
Set 2: 25 lb × 8

Shoulder Press (Dumbbell)
Set 1: 25 lb × 10
Set 2: 25 lb × 10

Medicine Ball Slam
Set 1: 12 lb × 10
Set 2: 12 lb × 10
Set 3: 12 lb × 10

Feel whooped!

**RaginCajun** · 10-11-2017, 07:21 PM

played 9 holes this evening, muscles were toast! i shot 44, could not chip and putt!

**RaginCajun** · 10-12-2017, 06:54 AM

Meh, went in and did 20 minutes of cardio but really focused on foam rolling my legs. they are feeling somewhat better, not as tight as they have been in the past.

**tarmyg** · 10-12-2017, 08:48 AM

Pushing ahead I can see :-) Good work RC!!!

**RaginCajun** · 10-13-2017, 10:05 AM

i am definitely feeling all of the work put in this week. i am a little sore in different areas which feels good. i think i can push it a little more on the legs as they are not as sore as i thought they would be. i attempted another 9 holes yesterday, man it was ugly. i think i was just tired as hell from the week. taking today off and will be heading out to some friends hunting camp to help them with some planting food plots and hopefully make a bow hunt! Definitely will be doing a lot of manual labor and i am sure the booze will be flowing! haha!

**RaginCajun** · 10-16-2017, 05:34 AM

Had a good weekend, ate and drank a lot but worked my ass off. Twas a great time!

Today, went in and did 15 minutes of cardio, then did an upper body workout. Lots of reps, light weight, hardly no rest, and really got a good pump!

**RaginCajun** · 10-17-2017, 05:44 AM

Did 45 minutes of cardio yesterday evening.

Had a decent leg workout this morning, legs are still shaking. Will need to stretch and foam roll tomorrow for sure

**RaginCajun** · 10-20-2017, 05:42 AM

Did 10 miles of bike riding yesterday evening for my birthday, then pigged out like a fat kid. Definitely have to stop eating like a pig!

Today, hit a quick upper body workout. Felt fatigued

**RaginCajun** · 10-23-2017, 06:37 AM

Quick upper body workout this AM. Legs will be destroyed sometime this week!

**RaginCajun** · 10-25-2017, 07:50 AM

Had a good workout this morning. did a warm up on the rowing machine and foam rolled some, feels like baseballs in my thighs, then:

did a round of a few different exercises on the TRX, then did some kettle Tabata type workout (not as much as Tarmyg!). felt good to get out the jump rope and do 30 sec of work and 30 sec of rest. will continue to do these types of workouts, stay tuned

**MuscleScience** · 10-25-2017, 08:49 PM

Originally Posted by RaginCajun

Had a good workout this morning. did a warm up on the rowing machine and foam rolled some, feels like baseballs in my thighs, then:

did a round of a few different exercises on the TRX, then did some kettle Tabata type workout (not as much as Tarmyg!). felt good to get out the jump rope and do 30 sec of work and 30 sec of rest. will continue to do these types of workouts, stay tuned

What’s your goals now?

**RaginCajun** · 10-26-2017, 05:47 AM

Originally Posted by MuscleScience

What’s your goals now?

Same as it’s been forever, to lose some body fat. I just am not disciplined at all, can’t keep my pie hole shut! It’s all on me, just haven’t been disciplined in regards to food at all but will get better. I’m definitely stronger than I have been in a while, shoulders and chest starting to pop, but so is my belly! Haha!

Need to track macros and rework them based on my fat ass now. I think I’m right under 200, prob 195-7, and 22-24% BF. Hopefully moving into a town house I’m buying soon, and I know that will help out. May need to look into some type of appetite suppressant as my ass can eat, especially protein and carbs!

**RaginCajun** · 10-26-2017, 05:49 AM

Had a good one this morning. Did some rowing to warm up then did 4 sets of deadlifts. Then did a tabata type workout with a timer, 3 Cycles of 6 different exercises doing 30 sec of work/30 sec of rest. Loving it!

**RaginCajun** · 10-27-2017, 06:24 AM

Went in and did a similar workout today but not as long. Definitely feeling tired today but overall feeling better. Felt a little tweak in my left shoulder but nothing too bad. Just feels like a tight muscle or tendon.

**RaginCajun** · 10-28-2017, 09:08 AM

Had another good workout today, focused on strength. Did leg presses, bent over rows on smith machine, and incline chest. Did 4-5 sets and reps ranged from 10-4. Went a little heavy on some sets, feeling good!

**MuscleScience** · 10-29-2017, 10:00 AM

Originally Posted by RaginCajun

Same as it’s been forever, to lose some body fat. I just am not disciplined at all, can’t keep my pie hole shut! It’s all on me, just haven’t been disciplined in regards to food at all but will get better. I’m definitely stronger than I have been in a while, shoulders and chest starting to pop, but so is my belly! Haha!

Need to track macros and rework them based on my fat ass now. I think I’m right under 200, prob 195-7, and 22-24% BF. Hopefully moving into a town house I’m buying soon, and I know that will help out. May need to look into some type of appetite suppressant as my ass can eat, especially protein and carbs!

Diet is my down fall, and it’s not that I eat bad. It’s that I can’t decide between bulk or cutting lol.

**RaginCajun** · 10-30-2017, 07:23 AM

Originally Posted by MuscleScience

Diet is my down fall, and it’s not that I eat bad. It’s that I can’t decide between bulk or cutting lol.

that is mine as well. i do not eat great but don't eat terrible either. i need to sharpen it up! i am not eating enough greens! i want to cut but find a difficult time eating like a bird. eating at 2,000 or lower is tough but i know how to do it, just am not. call it being a lazy ass!

**RaginCajun** · 10-30-2017, 07:25 AM

Yesterday, helped a cousin move and did some manual labor in the woods.

today, went in and did some cardio and a quick tabata type workout, 30 sec work/30 sec rest. my shoulders/rotator/AC joints feel like they 'pop' in an out of place. not sure if i have weak rotator cuff muscles or what but it is uncomfortable at times.

**RaginCajun** · 10-31-2017, 06:04 AM

Did a similar workout to yesterday, tabata style. Mainly did body weight exercises but did use a rubber sledgehammer like thing to beat the ground on a few rounds. I need to do more rounds which will come.

Wanted to add this, went and got a 2 hour massage yesterday evening. That little Asian girl had my eyes watering and she told me I have a LOT of tightness in my body, especially legs and back. She mainly focused on my back and ribs, I’m sore as hell back there! Hoping it will help out and will try to go again in a month or so. Wish I had money to go everyday!

**MuscleScience** · 10-31-2017, 07:50 AM

Originally Posted by RaginCajun

Yesterday, helped a cousin move and did some manual labor in the woods.

today, went in and did some cardio and a quick tabata type workout, 30 sec work/30 sec rest. my shoulders/rotator/AC joints feel like they 'pop' in an out of place. not sure if i have weak rotator cuff muscles or what but it is uncomfortable at times.

I use to hate working around on the farm growing up, now it’s all I want to do.
While I have no desire to bail hay again, having a couple hundred aches to maintain would be awesome. Lol

**RaginCajun** · 11-02-2017, 05:54 AM

Took off yesterday, felt whooped. Went in today and did a quick workout, tabata style. My legs felt really tight today, especially my Achilles on my right leg, which usually never bothers me. Oh well, normal BS for me

**RaginCajun** · 11-03-2017, 06:04 AM

Went in this morning and mainly stretched and foam rolled. Legs tight for some reason, eh

**RaginCajun** · 11-06-2017, 06:56 AM

Traveled back to Texas over the weekend, lots of drive time so my legs and back were a lil tight this morning. I still went in and crushed it this morning.

3x8 Good mornings
3x8 push press
3x8 squats
3x8 deadlifts

Then did some jump rope for 3 sets with some lat and front raises, and ended on sit-ups. Definitely burned it, took about 45 minutes.

**RaginCajun** · 11-07-2017, 06:59 AM

Fucking crushed it!

5 minutes warmup rowing

3x10 bench step ups with 25lb kettles (each leg)
3x10 lunges with 18lb kettles (each leg)
3x10 bent over rows on smith machine 115lbs
3x8 hanging leg raises (acted like toes to bar)
500 meter rowing
20 reps 12 lb medicine ball overhead reverse lunges

I’m spent! Legs are tight, especially left hammy and butt

**tarmyg** · 11-07-2017, 09:12 PM

Originally Posted by RaginCajun

Fucking crushed it!

There we go!!! Picking it up now, let's get ripped :-)

**RaginCajun** · 11-08-2017, 07:10 AM

Today:

3 minutes warmup rowing
3x10 55lb DB incline bench (wrists in fly position)
3x10 TRX rows
3x10 Bosu Ball push-ups (super setted these with the rows)
3x10 side plank lifts each side
5 burpees/10 30lb kettle swings (AMRAP in 8 minutes)
30 reps jump rope/30 reps kettle sumo deadlifts (AMRAP in 5 minutes)
20 minutes cool down on bike

Boom!!!

**MuscleScience** · 11-08-2017, 05:15 PM

Originally Posted by RaginCajun

Today:

3 minutes warmup rowing
3x10 55lb DB incline bench (wrists in fly position)
3x10 TRX rows
3x10 Bosu Ball push-ups (super setted these with the rows)
3x10 side plank lifts each side
5 burpees/10 30lb kettle swings (AMRAP in 8 minutes)
30 reps jump rope/30 reps kettle sumo deadlifts (AMRAP in 5 minutes)
20 minutes cool down on bike

Boom!!!

Killing it!

**RaginCajun** · 11-08-2017, 05:51 PM

I️ have to do something to counter act how much I️ eat and drink! Haha!

Doing this 28 day/workout deal I️ found browsing . I️ like the fact of following something, helps me focus on the task at hand. Just need to get my diet better in check. My appetite has definitely went up since cranking it up

Met up with friends for lunch, pizza and wine galore!!! Faaaaaaccckkk! Then went to another place for wine! So hard to stay strict back home, so many places, so many great friends! And especially when one of your friends is one of the biggest wine reps in the southeast!