RaginCajun's Daily Log

[RaginCajun]

good good

good to see u still killin it!

Killing it more than ever!

Joined that competition in the lounge, Diesel drug me into it and so glad he did. Kind of relit the fire so to speak.

Glad to hear you are good man! Looks like your dog is still eating good, haha!

[RaginCajun]

Meh, 35 minutes on the bike at the gym. Body is sore and tired today

[RaginCajun]

another 45 minutes in the gym. 10 minutes of rowing, 20 on the bike, some stretching and adductor/abductor work. Feeling sluggish today, about to maul some food so maybe that will help. May need a rest day tomorrow but not really feeling sore, feeling more run down. Hopefully this big plate of general tso’s will help, haha!

[RaginCajun]

DC Workout A

Rowing
Set 1: 5 min

Calf Press
Set 1: 80 lb × 60

Incline Bench Press
Set 1: 55 lb × 12

Notes: Dumbbells

Hammer Strength Press
Set 1: 60 lb × 17

Decline Bench Press
Set 1: 135 lb × 18

Notes: Smith machine

Front Rack Chins
Set 1: 0 lb × 12

Notes: Body weight

Front Lat Pulldown
Set 1: 120 lb × 20

Close Grip Pulldown
Set 1: 120 lb × 12

Deadlift
Set 1: 135 lb × 20

T Bar Row
Set 1: 100 lb × 17

Notes: Machine

Upright Barbell Row
Set 1: 95 lb × 20

Tricep Extension
Set 1: 70 lb × 20

Did an old dog crap routine, man, it was tough! My arms and back are so pumped right now!

[zaggahamma]

Kill it

[RaginCajun]

Workout

Cycling
Set 1: 20 min

Kettle bell Swings
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10

Single Leg Kettle Bell Deadlift
Set 1: 18 lb × 8
Set 2: 18 lb × 8

Notes: Each leg

Kettle Clean N Press
Set 1: 28 lb × 8
Set 2: 28 lb × 8

Notes: Each arm

Leg Extension
Set 1: 160 lb × 10
Set 2: 160 lb × 10

Elliptical
Set 1: 5 min

Trx Strap - Power Row
Set 1: 0 lb × 10
Set 2: 0 lb × 10

hammer chest press
Set 1: 80 lb × 8
Set 2: 45 lb × 10

Notes: Drop set

Sauna and steam!

[RaginCajun]

PHAT Day 1

Rowing
Set 1: 4 min

Upright Barbell Row
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 90 lb × 5
Set 5: 90 lb × 4
Set 6: 90 lb × 4

Bench Press
Set 1: 55 lb × 6
Set 2: 55 lb × 6
Set 3: 65 lb × 4
Set 4: 65 lb × 4
Set 5: 65 lb × 4
Set 6: 65 lb × 3

Notes: Dumbbells. Right shoulder feels funny so didn’t go heavy weights

Chin Up
Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 5 reps

Notes: Assisted chins - 80lbs. Total 50 reps

Shoulder Press
Set 1: 120 lb × 4
Set 2: 140 lb × 3
Set 3: 140 lb × 3
Set 4: 140 lb × 3

Notes: Machine

Cable Row
Set 1: 120 lb × 6
Set 2: 120 lb × 6
Set 3: 120 lb × 6

Found some workouts on the Strong app. This week will be Layne Norton's PHAT training. Time to switch it up some!

[RaginCajun]

PHAT Day 2 workout

Cycling
Set 1: 5 min

Squat
Set 1: 135 lb × 6
Set 2: 225 lb × 3
Set 3: 225 lb × 3
Set 4: 225 lb × 3
Set 5: 225 lb × 3
Set 6: 225 lb × 3

Notes: Smith machine

Seated Leg Curl
Set 1: 70 lb × 15
Set 2: 65 lb × 15
Set 3: 60 lb × 15

Leg Extension
Set 1: 120 lb × 15
Set 2: 110 lb × 15
Set 3: 100 lb × 15

Lunge (Barbell)
Set 1: 40 lb × 8
Set 2: 40 lb × 8
Set 3: 40 lb × 8

Standing Calf Raises
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps

Notes: Each leg no weight

Hack Squat
Set 1: 180 lb × 10
Set 2: 180 lb × 10
Set 3: 180 lb × 10

Notes: Had 2 45s on each side on the back squat machine

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

I'm spent, freaking spent!

[RaginCajun]

PHAT Day 3

Cycling
Set 1: 5 min

Barbell Row
Set 1: 135 lb × 6
Set 2: 185 lb × 3
Set 3: 175 lb × 3
Set 4: 175 lb × 3
Set 5: 175 lb × 3
Set 6: 175 lb × 3

Notes: Smith machine

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Notes: Assisted chin ups, 50 total reps

Machine Row
Set 1: 120 lb × 8
Set 2: 120 lb × 8
Set 3: 120 lb × 8

Hammer Strength Lat Pulldown
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10

Notes: 45 on each side

Shoulder Press (Dumbbell)
Set 1: 25 lb × 8
Set 2: 25 lb × 8
Set 3: 25 lb × 8

That was yesterday’s workout. Was supposed to take a rest day yesterday but misread the program. Wil take today off from weights as I am sore and tight as hell. Will need to stretch and do some cardio.

[RaginCajun]

PHAT Day 4

Cycling
Set 1: 5 min

Deadlift
Set 1: 225 lb × 5
Set 2: 225 lb × 5
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 245 lb × 5

Lunge (Barbell)
Set 1: 50 lb × 8
Set 2: 50 lb × 8
Set 3: 50 lb × 8

Romanian Deadlift
Set 1: 245 lb × 5
Set 2: 245 lb × 5
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 245 lb × 5

Notes: Same deadlifts as before, with step in bar and wrist straps

Leg Extension
Set 1: 110 lb × 15
Set 2: 110 lb × 15

Standing Calf Raise (Machine)
Set 1: 70 lb × 40

Needed that rest day, pissed some excellence today!

[RaginCajun]

An hour of cardio, weedeated and push mowed the grass. Definitely feeling it!

[RaginCajun]

PHAT Day 5
Saturday, March 17, 2018 at 8:51 AM

Cycling
Set 1: 5 min

Bench Press
Set 1: 135 lb × 6
Set 2: 185 lb × 4
Set 3: 185 lb × 4
Set 4: 185 lb × 4
Set 5: 195 lb × 3
Set 6: 195 lb × 3

Notes: Flat bench - Smith machine. First time on bench in a long time, shoulder felt good!

Cable Flyes
Set 1: 30 lb × 10
Set 2: 30 lb × 10

Hammer Strength Chest Press
Set 1: 90 lb × 5
Set 2: 90 lb × 5

Notes: 90 lb on each side. Damn right shoulder acted up on here, felt like it almost popped in and out of place

Bicep Curl (Dumbbell)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Tricep Extension
Set 1: 90 lb × 10
Set 2: 90 lb × 10

Crunch
Set 1: 50 reps
https://strong.app.link/7GCD2LVumL

[RaginCajun]

90 minutes of cardio on the bike

[RaginCajun]

PHAT Day 1

Rowing
Set 1: 3 min

Upright Barbell Row
Set 1: 80 lb × 5
Set 2: 80 lb × 5
Set 3: 80 lb × 5
Set 4: 80 lb × 5
Set 5: 80 lb × 5
Set 6: 80 lb × 5

Bench Press
Set 1: 185 lb × 3
Set 2: 185 lb × 3
Set 3: 185 lb × 3
Set 4: 185 lb × 3
Set 5: 185 lb × 3
Set 6: 185 lb × 3

Notes: Flat bench smith machine. Went slow, made it hurt!

Chin Up
Set 1: 50 reps

Notes: Assisted chins, 50 total reps

Shoulder Press
Set 1: 130 lb × 3
Set 2: 130 lb × 3
Set 3: 130 lb × 3
Set 4: 130 lb × 3

Notes: Machine

Cable Row
Set 1: 120 lb × 8
Set 2: 120 lb × 8

Exercise Ball Crunch
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Notes: Medicine ball 4lbs throws on decline bench

I’m spent! Saw some muscles popping when doing shoulder press, fired me up!

[RaginCajun]

Meh, 50 minutes of cardio on the bike at the gym

[RaginCajun]

PHAT Day 2

Cycle 5 minutes

Squat
Set 1: 135 lb × 7
Set 2: 225 lb × 3
Set 3: 225 lb × 3
Set 4: 235 lb × 3
Set 5: 235 lb × 3
Set 6: 235 lb × 3

Notes: Smith machine

Hack Squat
Set 1: 180 lb × 10
Set 2: 180 lb × 10
Set 3: 180 lb × 10

Lunge (Barbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 60 lb × 8

Seated Leg Curl
Set 1: 70 lb × 15
Set 2: 60 lb × 15
Set 3: 50 lb × 15

Leg Extension
Set 1: 110 lb × 15
Set 2: 110 lb × 15

Standing Calf Raises
Set 1: 30 reps
Set 2: 30 reps

Notes: 90 lbs

Didn't do deadlifts today, knee was bothersome after hitting squats. I'm spent, pushed it good, almost threw up!

[RaginCajun]

40 minutes on the treadmill and 20 on the bike

Legs are fried!

[RaginCajun]

50 minutes in the gym, 5 on rowing machine and 40 on the bike. Stretched for the rest of the time and need to stretch more, sore as all get out!

[RaginCajun]

30 minutes on the bike and 5 on the rowing machine

High carb day

[RaginCajun]

PHAT Day 3

Rowing
Set 1: 3 min

Barbell Row
Set 1: 175 lb × 3
Set 2: 175 lb × 3
Set 3: 175 lb × 3
Set 4: 175 lb × 3
Set 5: 175 lb × 3
Set 6: 175 lb × 3

Notes: Smith machine

Chin Up
Set 1: 50 reps

Notes: Assisted chins. 50 reps assisted still hurts!

Machine Row
Set 1: 120 lb × 8
Set 2: 120 lb × 8
Set 3: 120 lb × 10

Notes: T-bar like

Hammer Strength Lat Pulldown
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10

Notes: 45 each side

Shoulder Press (Machine)
Set 1: 115 lb × 8
Set 2: 85 lb × 10

Notes: Tried dumbbells but couldn’t press up, right shoulder having all kinds of issues?

Upright Barbell Row
Set 1: 50 lb × 10
Set 2: 50 lb × 10


Damn right shoulder is bothersome! May need to ice it or double up with on some aleve. Other than that, continuing to piss the excellence!!!

[RaginCajun]

Yesterday evening, did 35 minutes of cardio.

Today: PHAT Day 4

Rowing
Set 1: 10 min

Deadlift
Set 1: 225 lb × 5
Set 2: 225 lb × 5
Set 3: 245 lb × 5
Set 4: 265 lb × 5
Set 5: 265 lb × 5

Notes: Step in bar

Lunge (Barbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 60 lb × 8

Seated Leg Curl
Set 1: 70 lb × 12
Set 2: 70 lb × 12

Leg Extension
Set 1: 110 lb × 15
Set 2: 120 lb × 12
Set 3: 130 lb × 12

Standing Calf Raise (Machine)
Set 1: 70 lb × 38
Set 2: 70 lb × 30

[RaginCajun]

Reviewed some of my old posts from years ago, and seems I need to do more cardio.

41 minutes of cardio, 2.58 miles

First outdoor run in a loooooong time

Legs will be hurting!

Plan on hitting the gym sometime later on

[RaginCajun]

Afternoon Workout


Cycling
Set 1: 13 min

Did the 3 exercises in a circuit 10-9-8......

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 9
Set 3: 60 lb × 8
Set 4: 60 lb × 7
Set 5: 60 lb × 6
Set 6: 60 lb × 5
Set 7: 60 lb × 4
Set 8: 60 lb × 3
Set 9: 60 lb × 2
Set 10: 60 lb × 1

Push Up
Set 1: 10 reps
Set 2: 9 reps
Set 3: 8 reps
Set 4: 7 reps
Set 5: 6 reps
Set 6: 5 reps
Set 7: 4 reps
Set 8: 3 reps
Set 9: 2 reps
Set 10: 1 rep

Trx Strap - Power Row
Set 1: 0 lb × 10
Set 2: 0 lb × 9
Set 3: 0 lb × 8
Set 4: 0 lb × 7
Set 5: 0 lb × 6
Set 6: 0 lb × 5
Set 7: 0 lb × 4
Set 8: 0 lb × 3
Set 9: 0 lb × 2
Set 10: 0 lb × 1

Cycling
Set 1: 5 min

Upright Barbell Row
Set 1: 80 lb × 5
Set 2: 80 lb × 5
Set 3: 80 lb × 5
Set 4: 80 lb × 5
Set 5: 80 lb × 5

[RaginCajun]

Workout

Cycling
Set 1: 15 min

Squat (Machine)
Set 1: 185 lb × 6
Set 2: 225 lb × 5
Set 3: 245 lb × 4

Notes: Smith machine

single leg glute press
Set 1: 50 lb × 10
Set 2: 45 lb × 12

Notes: Each leg

Leg Extension
Set 1: 110 lb × 15
Set 2: 120 lb × 10
Set 3: 130 lb × 10

Lying Leg Curls
Set 1: 70 lb × 12
Set 2: 70 lb × 10

Just didn’t have it this morning. Legs are sore as shit from running yesterday morning. Feel sluggish

[RaginCajun]

Took the bike for an evening stroll, 30 minutes.

[RaginCajun]

Preworkout

1/2 cup oats
Scoop of protein
Lil honey and cinnamon
Coffee with sugar free creamer

[RaginCajun]

Went back to some CrossFit type workout.

Warmup, 2 rounds:

400m (1/4 mile) jog
10 kettle swings (60lbs)
10 burpees

Workout, 5 rounds:

400m (1/4 mile) jog
15 dumbbell thrusters (15lbs)
15 push-ups
10 kettle swings (50lbs)

Took me an hour, dripping with sweat!

[RaginCajun]

Post workout was:

some egg whites, one whole egg, low carb wrap, lil cheese, salsa, turkey sausage breakfast patty, and sour cream

[RaginCajun]

2 slices Dave’s killer bread, 4 oz turkey, jalapeño mustard, and some greens on it sammy

And some smoked almonds

[RaginCajun]

60 minutes of cardio, 30 on the treadmill and 30 on the bike, and did 10 minutes of stretching

[RaginCajun]

Another hour of cardio, 45 on the bike and 15 on the treadmill

[RaginCajun]

Morning Workout

Cycling
Set 1: 5 min

Squat (Machine)
Set 1: 185 lb × 10
Set 2: 225 lb × 6
Set 3: 275 lb × 3

Back didn't feel 100% after that last set. Not hurt but felt something

Notes: Smith machine

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

Box Step Ups
Set 1: 18 lb × 10
Set 2: 18 lb × 10
Set 3: 18 lb × 10

Notes: 10 reps each leg

Shoulder Press (Machine)
Set 1: 115 lb × 8
Set 2: 115 lb × 8
Set 3: 115 lb × 8

Done!

[RaginCajun]

30 minutes of cardio on bike at the gym

Need to hydrate!

[RaginCajun]

Hour of walking by the river, guess about 3 or so miles

[RaginCajun]

My Workout:

Cycling
Set 1: 5 min

Squat (Machine)
Set 1: 185 lb × 10
Set 2: 225 lb × 6

Notes: Smith machine

T Bar Row
Set 1: 120 lb × 14
Set 2: 150 lb × 10

Notes: Vertical row machine

Leg Extension
Set 1: 150 lb × 10
Set 2: 180 lb × 10

Crunch
Set 1: 50 reps
Set 2: 50 reps

Shoulder Press (Machine)
Set 1: 115 lb × 8
Set 2: 115 lb × 8

Chest Fly Machine
Set 1: 100 lb × 12
Set 2: 100 lb × 12

[RaginCajun]

My workout:

3x12 8lb decline bench ab ball throws
5 minutes on the bike
1/4 mile jog
Set of tricep extensions 90lb
Set of seated rows 120lb
1/4 mile jog
Set of tricep extensions 90lb
Set of seated rows 120lb
1/4 mile jog
Set of tricep extensions 90lb
Set of seated rows 120lb
1/4 mile jog

Done!

[RaginCajun]

20 minutes on the treadmill walking and 20 minutes on the bike

[RaginCajun]

man, tried some new preworkout this morning. took one scoop, didn't feel anything so took another half scoop. holy tit balls, i felt like a crackhead and really could not workout or do cardio! did 30 minutes in the gym this morning but it was terrible! will be trying a half scoop next go round! hate that feeling!

[RaginCajun]

Early Morning Workout
Friday, April 6, 2018 at 7:28 AM

Cycling
Set 1: 5 min

Hanging Leg Raise
Set 1: 21 reps

Kettle bell Swings
Set 1: 60 lb × 20

Trx Strap - Power Row
Set 1: 0 lb × 15

Leg Extension
Set 1: 160 lb × 15

Upright Barbell Row
Set 1: 70 lb × 8

Kettle Row
Set 1: 40 lb × 8

Kettle Bell Thrusters
Set 1: 25 lb × 8

Calf Press
Set 1: 70 lb × 30

Rubberband work:
Rotator cuff 2x10
Shoulder press 2x10
Tricep ext 2x12
Chest press 2x10

Done. Pretty much took no break or 30 sec break between each exercise, and did as many reps as I felt comfortable. Having some discomfort deep in my right hip that goes towards the back where the hip bone is. Dunno what it is?

[RaginCajun]

Down to 186.4 lbs today, so moving in the right direction again and I feel like I’m doing half the work I was doing a few weeks ago. Diet has tightened up some but still needing to eat more green veggies. I planted some spinach and lettuce, so hoping that will motivate me to eat more since I’m growing it. Going to be planting some tomatoes today, so hoping to have fresh organic veggies straight out of the backyard!

Pre workout: 2.5 scoops of protein, 1/2 cup of oats, 2 tsp milled flax seed, and almond milk.

1/2 scoop of preworkout (my protein powder has some caffeine in it so don’t want to crack out again, haha)