RaginCajun's Daily Log

[RaginCajun]

Morning Workout

Cycling
Set 1: 10 min

Leg Press
Set 1: 360 lb × 8
Set 2: 360 lb × 8

Bent Over Row
Set 1: 80 lb × 15
Set 2: 110 lb × 8
Set 3: 110 lb × 8

Shoulder Press (Machine)
Set 1: 100 lb × 8
Set 2: 70 lb × 15

Notes: Went light and slow

Treadmill 1
Set 1: 5 min

Barbell Incline Bench Press
Set 1: 135 lb × 10
Set 2: 135 lb × 12

Notes: Smith machine

Trx Strap - Power Row
Set 1: 0 lb × 10
Set 2: 0 lb × 8

Done

[RaginCajun]

45 minutes on the bike at the gym

[RaginCajun]

Workout:

Cycling
Set 1: 10 min

Treadmill 1
Set 1: 3 min, 30 sec

Notes: 1/4 mile run

Push Up
Set 1: 10 reps

Russian Twist
Set 1: 50 reps with 12 lb ball

Jump Rope 1
Set 1: 1 min

Medicine Ball Overhead Wall Throws
Set 1: 12 lb × 30

Treadmill 1
Set 1: 3 min, 30 sec

Notes: 1/4 mile

Push Up
Set 1: 10 reps

Russian Twist
Set 1: 50 reps with 12 lb ball

Jump Rope 1
Set 1: 1 min

Medicine Ball Overhead Wall Throws
Set 1: 12 lb × 30

Treadmill 1
Set 1: 3 min, 15 sec

Notes: 1/4 mile

Push Up
Set 1: 10 reps

Russian Twist
Set 1: 50 reps

Notes: With 12 lb ball

Jump Rope 1
Set 1: 1 min

Medicine Ball Overhead Wall Throws
Set 1: 12 lb × 30

Treadmill 1
Set 1: 3 min, 15 sec

Notes: 1/4 mile

Push Up
Set 1: 10 reps

Russian Twist
Set 1: 50 reps with 12 lb ball

Jump Rope 1
Set 1: 1 min

Medicine Ball Overhead Wall Throws
Set 1: 12 lb × 30

Cycling
Set 1: 5 min

[RaginCajun]

An hour of cardio

Boom!

[RaginCajun]

20 minutes on elliptical then lacrosse ball rolling

[zaggahamma]

workout:

Cycling
set 1: 10 min

treadmill 1
set 1: 3 min, 30 sec

notes: 1/4 mile run

push up
set 1: 10 reps

russian twist
set 1: 50 reps with 12 lb ball

jump rope 1
set 1: 1 min

medicine ball overhead wall throws
set 1: 12 lb × 30

treadmill 1
set 1: 3 min, 30 sec

notes: 1/4 mile

push up
set 1: 10 reps

russian twist
set 1: 50 reps with 12 lb ball

jump rope 1
set 1: 1 min

medicine ball overhead wall throws
set 1: 12 lb × 30

treadmill 1
set 1: 3 min, 15 sec

notes: 1/4 mile

push up
set 1: 10 reps

russian twist
set 1: 50 reps

notes: With 12 lb ball

jump rope 1
set 1: 1 min

medicine ball overhead wall throws
set 1: 12 lb × 30

treadmill 1
set 1: 3 min, 15 sec

notes: 1/4 mile

push up
set 1: 10 reps

russian twist
set 1: 50 reps with 12 lb ball

jump rope 1
set 1: 1 min

medicine ball overhead wall throws
set 1: 12 lb × 30

cycling
set 1: 5 min

gettin it!!!!!!!!!

[RaginCajun]

gettin it!!!!!!!!!

Yessssssssssssss sir!

[RaginCajun]

Hour of jogging/walking outside, and then 20 minutes on the bike at the gym.

[RaginCajun]

Early Morning Workout

Elliptical
Set 1: 5 min

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

Notes: Hex bar

Barbell Incline Bench Press
Set 1: 145 lb × 10
Set 2: 185 lb × 4

Notes: Smith machine

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

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

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

[RaginCajun]

45 minutes at the gym, 10 minutes of biking and the rest spent on stretching and ball rolling. My left forearm and right shoulder are really tight in an uncomfortable way. Will be laying off of them until next week. Taking Aleve but it doesn’t seem to help any with the inflammation

[RaginCajun]

Definitely a de-load week for me as left forearm and right shoulder are both very tight. Left forearm feels uncomfortable, can feel the tight tendon or muscle that is inflamed. Did go in and do a lil cardio and stretched this morning. Plan on doing some cardio tomorrow, hoping to be back lifting on Monday

[RaginCajun]

Went in and did 30 minutes on the bike, stretching, rolling, 6 minutes rowing, few light single leg extensions, and some abs. Still having lots of tightness in the same areas.

[RaginCajun]

Said fuck it and had a good workout this morning.

Workout:

20 minutes cycling
3 sets of 20 reps, sledgehammer on tire
3 sets of 20 reps with each arm, jabbing the punching bag
2 sets of 10 each leg kicking the punching bag (I need to work on balance)
3 sets of tire flips across the gym

Left forearm still tight as hell but I said the hell with it. Wish I had a punching bag in my gym at home, visiting a different anytime fitness today

[RaginCajun]

Afternoon Workout
Monday, April 16, 2018 at 3:56 PM

Cycling
Set 1: 10 min

Pull Up (Assisted)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Notes: 110 lb assisted for first 3 sets then moved it to 160 lbs for the final 2 sets.

Leg Extension
Set 1: 200 lb × 5
Set 2: 200 lb × 5
Set 3: 200 lb × 5
Set 4: 200 lb × 5
Set 5: 200 lb × 5

Jump Rope 1
Set 1: 1 min
Set 2: 1 min
Set 3: 1 min
Set 4: 1 min
Set 5: 1 min

Russian Twist
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps
Set 4: 50 reps
Set 5: 50 reps

Notes: 15lb med ball

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps


‘Twas a good one. Still feeling tightness but just trucked through it. Might try some magnesium again but my body just won’t loosen up! Even had a massage over the weekend, nada!

[RaginCajun]

30 minutes on the treadmill, 20 walking and 10 jogging. Foam rolled some, youch, my legs were hurting! I need to do it more. I also rolled my back and shoulders, felt like speed bumps all over the place!

[RaginCajun]

Yesterday evening, I washed and spray waxed my truck, big mistake! It took me almost 2 hours to finish waxing it, arms and shoulders are sore and tight as all get out.

This morning, hit 30 minutes of fasted cardio ok the treadmill walking. I didn’t sleep well last night or the past bunch of nights, not sure what’s going on. After driving all day today, I’ll be hitting some more cardio, cutting the grass. Hope I sleep better tonight as I’m tired as hell

[RaginCajun]

my body feels wrecked, arms and shoulders are tight as hell. i went in and foam rolled and stretched good but i am still really tight. feels like inflammation all throughout my body. i want to get back in the gym and lift again! going to be taking the rest of the week off in regards to upper body and focus on cardio and diet. suppose to be playing golf on Saturday so trying to heal up some before then, can't be losing to my little brothers!

[RaginCajun]

So much for taking it easy.

Did 3 miles of jogging, 100 push-ups and 100 jumping jacks.

Starting taking some magnesium citrate and feel a little better. Maybe I’m deficient in it, going to take two 100mgs pills a day and see what happens

[zaggahamma]

my body feels wrecked, arms and shoulders are tight as hell. i went in and foam rolled and stretched good but i am still really tight. feels like inflammation all throughout my body. i want to get back in the gym and lift again! going to be taking the rest of the week off in regards to upper body and focus on cardio and diet. suppose to be playing golf on Saturday so trying to heal up some before then, can't be losing to my little brothers!

how was the game

is magnesium citrate the ingredient in vodka?

[RaginCajun]

how was the game

is magnesium citrate the ingredient in vodka?

Game was fun but we all didn’t play too well. It went 95,95,99, and me 100! I lost!

Not sure if I ate something bad or what but I have been throwing up since 12 last night and haven’t slept a wink. I feel so tired and weak right now. Not sure what happened but I feel like death!

[zaggahamma]

sorry bro

get better soon

be lookin for general tso post

[RaginCajun]

sorry bro

get better soon

be lookin for general tso post

Thanks bud!

Don’t know what it was, starting to feel better today. Lost over 7 pounds in two days, couldn’t eat anything yesterday at all and having trouble today.

[zaggahamma]

maybe sick from shootin the 100?

[RaginCajun]

maybe sick from shootin the 100?

Hahahaha maybe that is it!

[RaginCajun]

Finally starting to feel somewhat better today. Went in this morning and stretched, foam rolled, and did some rotator cuff exercises. Hopefully I can push it tomorrow!

[RaginCajun]

as y'all can see, my workouts are just not the same due to a lot of tightness in my upper body. i think it is bad bicep tendinitis and rotator cuff tightness. i tried soaking last night in epsom salts but still didn't really help. i need to cut my grass today so looks like i will not be able to lay off it. i continually try to stretch and everything and take anti-inflammatories but nothing works. not really stressed at all, so trying to figure it out. i may just need to lay off completely which will be hard to do. may need to try a good massage place, or perhaps some physical therapy or something. time will tell. did go in and stretch and do 30 minutes of cardio and calves. just mentally frustrating when you want to get after it!!!

[RaginCajun]

Said F it and went in this morning, did 20 minutes of cardio, some back, rotator cuff work, and some single armed kb swings. Still tight as hell but not as bad as yesterday. Maybe those back extensions loosened something up? Dunno

[RaginCajun]

36 minutes on my road bike

[RaginCajun]

45 minutes on my road bike, and food prep done!

Have 12 100% grass fed beef burgers and 3 free range chicken boobies. That should get me pretty far this week to come.

[Ernst]

excellence

[RaginCajun]

excellence

Everyday I do!

[RaginCajun]

Down to 184.8 lbs today. Wasn’t expecting that at all, was thinking more like 188, but I’ll take it!

Heading to the gym now to catch a sweat!

[RaginCajun]

Workout:

Elliptical- warmup
Set 1: 5 min, 30 sec

Stretch

3 Rounds - 3 exercises

Jump Rope 1
Set 1: 1 min
Set 2: 1 min
Set 3: 45 sec

Squat (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Pull Up (Assisted)
Set 1: BW (−140 lb) × 10
Set 2: BW (−140 lb) × 10
Set 3: BW (−140 lb) × 10

3 Rounds - 4 Exercises

Rowing
Set 1: 0.25 mi
Set 2: 0.25 mi
Set 3: 0.25 mi

Deadlift
Set 1: 185 lb × 10
Set 2: 185 lb × 10
Set 3: 185 lb × 10

Notes: Used Hex/trap bar and straps

Bench Press (Machine)
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

Lat Pulldown
Set 1: 100 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10

[RaginCajun]

40 minutes of easy cardio on the bike. Cruised a nice easy pace in the woods

[RaginCajun]

Workout:

Cycling
Set 1: 10 min

Stretch

4 Rounds - 4 Exercises

Treadmill
Set 1: 0.25 mi
Set 2: 0.25 mi
Set 3: 0.25 mi
Set 4: 0.25 mi

Tricep Extension
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Set 4: 40 lb × 12

Notes: Overhead cable press

Upright Barbell Row
Set 1: 80 lb × 8
Set 2: 80 lb × 5
Set 3: 70 lb × 8
Set 4: 70 lb × 8

Bicep Curl (Dumbbell)
Set 1: 25 lb × 8
Set 2: 25 lb × 8
Set 3: 20 lb × 10
Set 4: 20 lb × 10

[RaginCajun]

Lil cardio and light legs this morning.

Weighted in at 183 lb today so maybe my metabolism is finally kicking in. I have been eating better and more routinely, that’s probably the bigger factor. Been looking into MK-677, and trying to figure out which company. Also been looking into a possible cycle soon, we shall see

[RaginCajun]

Man, I ate my ass of yesterday, appetite was off the charts! Ate 4 burgers on Dave’s Killer bread, 4!

My arms, mainly in the shoulder joint/bicep area is still really really tight. Hate it! Went in and did a lil push workout to try to get some of the tightness out but didn’t really help. Getting pretty aggravated with it

[RaginCajun]

Another hour of cardio, cut the grass

[RaginCajun]

Have been doing cardio and did lift over the weekend, forgot to log.

Friday morning , went in and stretched and did 20 minutes on the bike. Saturday, did an hour on the bike and lifted some, nothing heavy, also played some paintball. Paintball was pretty damn fun, those things hurt like hell! Yesterday, took the day off and relaxed some. May do something this evening, we shall see

[RaginCajun]

Pissed some excellence dis evening! Right shoulder/trap area is a lil tight, but felt good to move some weight around!


Workout:

Cycling
Set 1: 11 min

Kettle bell Swings
Set 1: 60 lb × 20

Bench Press (Machine)
Set 1: 110 lb × 10
Set 2: 130 lb × 8
Set 3: 150 lb × 8
Set 4: 190 lb × 6
Set 5: 230 lb × 6

Notes: Machine, not sure I could press that on a barbell

Lat Pulldown
Set 1: 160 lb × 5
Set 2: 160 lb × 5
Set 3: 160 lb × 5

Leg Press
Set 1: 460 lb × 5
Set 2: 460 lb × 6
Set 3: 460 lb × 6

Incline Bench Press
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Notes: Hammer press machine

Pullover
Set 1: 45 lb × 8
Set 2: 45 lb × 8
Set 3: 45 lb × 8

Notes: Dumbbell lying on bench

Treadmill 1
Set 1: 10 min

Notes: Walked