RaginCajun's Daily Log

[RaginCajun]

30 minutes of cardio. Wasn’t the best but done nonetheless

[RaginCajun]

Workout:

Cycling
Set 1: 20 min

Notes: 5-30 sec Sprints mixed in

Ab Roller
Set 1: 50 reps
Set 2: 25 reps
Set 3: 25 reps

Notes: Ab machine

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Russian Twist
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps
Set 4: 25 reps

Notes: With 12lb ball

Plank
Set 1: 1 min

Abs - Side Cable Pulls
Set 1: 20 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

[RaginCajun]

30 more minutes of cardio, 7 minutes rowing and the rest on the bike

[RaginCajun]

Workout:

Rowing
Set 1: 3 min

Deadlift
Set 1: 225 lb × 10
Set 2: 225 lb × 10
Set 3: 225 lb × 10

Notes: Used step in barbell thing

Incline Bench Press
Set 1: 50 lb × 8
Set 2: 50 lb × 8
Set 3: 50 lb × 8

Notes: Dumbbells , slow and controlled

Leg Extension
Set 1: 130 lb × 10
Set 2: 140 lb × 10
Set 3: 150 lb × 10

T Bar Row
Set 1: 140 lb × 8
Set 2: 140 lb × 8

Notes: Machine

Was completely dead afterwards. First time in a while doing dumbbells on incline, still felt weird in my left chest and right shoulder. Looking a little leaner/cut muscle wise, can start to see that I have muscles under this fat!

[RaginCajun]

30 minutes on the bike, some rubber band work, and calves

[RaginCajun]

45 minutes in the gym, 20 on the treadmill walking, 10 on the bike, and 5 on the rowing machine, then stretched for the rest of the time.

Was under 190 this morning but I’m pretty sure it’s water loss. Hope to be under 190 towards the end of this week!

[RaginCajun]

Pissing excellence over here!

Workout:

Cycling
Set 1: 5 min
Notes: Warmup

Squat (Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 8
Set 3: 225 lb × 6
Set 4: 225 lb × 6

Notes: Smith machine

Shoulder Press (Machine)
Set 1: 85 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10

Tricep Extension
Set 1: 80 lb × 12
Set 2: 90 lb × 10
Set 3: 90 lb × 10

Notes: Overhead

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10
Set 5: 60 lb × 10

Calf Press
Set 1: 80 lb × 20
Set 2: 80 lb × 20
Set 3: 80 lb × 20
Set 4: 80 lb × 20

Right shoulder was bothersome. Felt stronger, especially on legs and kettle swings. Wish they had a bigger kettle, only goes up to 60lbs.

[RaginCajun]

30 minutes on the treadmill and some stretching. Eating like a madman!

[RaginCajun]

45 minutes in the gym, 30 on the bike, some jump rope, some ab roll outs, and some rubberband work. First time in my life I have worked out on Mardi Gras day! Heading to a friends house now to boil up some mud bugs!

[RaginCajun]

Felt a lil sluggish today, muscles felt fatigued.

Workout:

Rowing
Set 1: 3 min

Front Squat
Set 1: 70 lb × 10
Set 2: 90 lb × 8
Set 3: 90 lb × 8
Set 4: 100 lb × 6

Calf Press
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 90 lb × 20

hammer chest press
Set 1: 70 lb × 10
Set 2: 80 lb × 8
Set 3: 80 lb × 8

Leg Extension
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10

Lat Pulldown
Set 1: 120 lb × 10
Set 2: 120 lb × 10

[RaginCajun]

Workout No 2

Cycling
Set 1: 10 min

Lat Pulldown
Set 1: 100 lb × 10
Set 2: 140 lb × 8
Set 3: 140 lb × 6

single leg glute press
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 60 lb × 8

Notes: Each leg

Front Raise
Set 1: 18 lb × 8

Lateral Raise
Set 1: 10 lb × 17

Crunch
Set 1: 50 reps
Set 2: 50 reps

Notes: Ab machine

[RaginCajun]

30 minutes on my bike trainer

[RaginCajun]

Went camping over the weekend. Hiked fasted for 2 hours straight, ended up with about 8 miles total yesterday. Today, did 3 miles fasted, give or take about an hour.

I think we have about 4-5 weeks left to the competition and I need to step it up! Diet will get tighter!

[RaginCajun]

Pissed some excellence this AM!

Workout:

Rowing
Set 1: 3 min

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Leg Extension
Set 1: 140 lb × 10
Set 2: 150 lb × 10
Set 3: 160 lb × 10

Bench Press (Machine)
Set 1: 110 lb × 10
Set 2: 150 lb × 10
Set 3: 170 lb × 10

Lat Pulldown
Set 1: 100 lb × 10
Set 2: 140 lb × 8
Set 3: 140 lb × 8

Calf Press
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 90 lb × 20

Upright Barbell Row
Set 1: 115 lb × 12
Set 2: 135 lb × 10
Set 3: 135 lb × 8

Notes: smith machine

I’m definitely sore from the weekend hiking, especially my shin splints. I hiked in some old shoes so guessing that is the culprit in the shin splints. Will be doing some cardio later on!

[RaginCajun]

65 minutes of cardio on the bike. Felt good this morning, could have went longer but had to go. Will get some more in later on cutting and weed eating the yard. High of 83 today, just a month ago it was 30!

[RaginCajun]

I really pushed it today! Another hour and 40 minutes of cardio. Weedeated, push mowed the grass, and put out some weed and feed fertilizer. That’s 2 hours and 45 minutes today of cardio, I’m spent!

[MuscleScience]

I really pushed it today! Another hour and 40 minutes of cardio. Weedeated, push mowed the grass, and put out some weed and feed fertilizer. That’s 2 hours and 45 minutes today of cardio, I’m spent!

Pissing excellence!

[RaginCajun]

Pissing excellence!

Hell yeah kimosabi!

[RaginCajun]

Got in 20 minutes of cardio, some stretching, and some rubber band work, about 45 minutes total. I am feeling yesterday’s workout, legs are fried.

[RaginCajun]

Another 30 minutes of cardio in, bike and rowing machine

[RaginCajun]

Played golf yesterday, definitely need to practice! Didn’t even keep score but did find my swing towards the end.

Today, hit the levee by the Mississippi River where the wind was kicking my ass!

[RaginCajun]

Yesterday, chased some cows for cardio, it was nuts!

Today:

Workout:

Cycling
Set 1: 3 min

Deadlift
Set 1: 225 lb × 10
Set 2: 225 lb × 10
Set 3: 225 lb × 6

Kettle bell Swings
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12

Leg Extension
Set 1: 150 lb × 10
Set 2: 170 lb × 10
Set 3: 190 lb × 6

hammer chest press
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 8

Tricep Extension
Set 1: 70 lb × 12
Set 2: 70 lb × 12

[RaginCajun]

Workout number two

[RaginCajun]

Workout:

Rowing
Set 1: 10 min

Hanging Leg Raise
Set 1: 20 reps
Set 2: 20 reps

Crunch
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps

Russian Twist
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps

Notes: With 12 lb med ball

Some stretching

[RaginCajun]

30 minutes on the bike at the gym. Wanted to do more but got there late and was starving!

[RaginCajun]

Pissed some excellence!

Workout:

Rowing
Set 1: 3 min

Good Morning
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Overhead Barbell Press
Set 1: 60 lb × 10
Set 2: 60 lb × 10

Notes: Right shoulder bothersome so kept weight light

Squat (Machine)
Set 1: 155 lb × 10
Set 2: 185 lb × 8
Set 3: 205 lb × 6

Had pain in left hip when at the bottom of my squat, need to address this.

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Leg Extension
Set 1: 50 lb × 20
Set 2: 50 lb × 20
Set 3: 50 lb × 20

Notes: Single leg (10 reps each)

[RaginCajun]

48 minutes of cardio, cut the grass in the 83 degree weather, had a nice sweat going. Need to get a new mower!

[RaginCajun]

10 minutes of rowing
10 minutes on the treadmill on an incline
10 minutes jump rope (1 min jump 1 min rest)
10 minutes on bike
And some stretching

My hammies are sooooo tight from doing good mornings yesterday!

[RaginCajun]

Had a shitty workout this morning, just felt dead. Lot on my mind and maybe need to carb up some. Freaking weight has not moved from 188-189 lbs in a while.

[RaginCajun]

Need more rest but did manage a nice 1.5-2 hr slow stalk through the woods this morning. Was stalking for wild hogs, didn’t see any but did see about 30 deer.

[RaginCajun]

Lil road bike ride!

[RaginCajun]

Monday workout:

Cycling
Set 1: 5 min

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10

hammer chest press
Set 1: 90 lb × 8
Set 2: 100 lb × 5
Set 3: 100 lb × 4

Notes: 90 lbs on each side

single leg glute press
Set 1: 50 lb × 10
Set 2: 55 lb × 8
Set 3: 55 lb × 8

Notes: Each leg

Lateral Raise
Set 1: 10 lb × 12
Set 2: 10 lb × 10

Notes: Side

Front Raise
Set 1: 10 lb × 10
Set 2: 10 lb × 10

Crunch
Set 1: 75 reps
Set 2: 50 reps

[RaginCajun]

Workout No 2

Cycling
Set 1: 40 min

Bicep Curl (Dumbbell)
Set 1: 20 lb × 10
Set 2: 25 lb × 8

Notes: Each arm

Shrug (Dumbbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10

Tricep Extension
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12

Bicep Cable Curl
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

[RaginCajun]

Meh, 20 minutes on the treadmill on an incline, some stretching, and some Russian twists.

[zaggahamma]

what's your BODY FAT!!!!!!!!!!!!!!!!!!!???????????????

[RaginCajun]

what's your BODY FAT!!!!!!!!!!!!!!!!!!!???????????????

Oh damn Sup Zagga!!!

How you been man?

Bodyfat, not sure but lower than it was in December!

[RaginCajun]

Workout No 2

Treadmill 1
Set 1: 20 min

Notes: On various different inclines

Rowing
Set 1: 10 min

Hanging Leg Raise
Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps

Crunch
Set 1: 50 reps
Set 2: 50 reps

[RaginCajun]

Workout:

Cycling
Set 1: 6 min

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10
Set 5: 60 lb × 10

Leg Extension
Set 1: 150 lb × 10
Set 2: 170 lb × 10
Set 3: 200 lb × 8

T Bar Row
Set 1: 140 lb × 10
Set 2: 140 lb × 8
Set 3: 140 lb × 8

Calf Press
Set 1: 90 lb × 20
Set 2: 90 lb × 20

[RaginCajun]

Workout number two

Cycling
Set 1: 15 min

Overhead Barbell Press
Set 1: 90 lb × 6
Set 2: 90 lb × 6

Tricep Extension
Set 1: 70 lb × 12
Set 2: 70 lb × 12

Lat Pulldown
Set 1: 120 lb × 10
Set 2: 140 lb × 8

Back Extension
Set 1: 10 reps
Set 2: 10 reps

Upright Barbell Row
Set 1: 115 lb × 12
Set 2: 115 lb × 12

[zaggahamma]

Oh damn Sup Zagga!!!

How you been man?

Bodyfat, not sure but lower than it was in December!

good good

good to see u still killin it!