RaginCajun's Daily Log

[RaginCajun]

Workout

Cycling
Set 1: 15 min

Back Extension
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Trap
Set 1: 65 lb × 10
Set 2: 65 lb × 8
Set 3: 65 lb × 10

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

Trx Strap - Power Row
Set 1: 0 lb × 10
Set 2: 0 lb × 10
Set 3: 0 lb × 10

Treadmill 1
Set 1: 10 min

Notes: Walking, on incline

[RaginCajun]

Did 45 minutes of cardio

Weight is back up to 188

[RaginCajun]

Did cardio today, cut the grass. Was tired as hell today, need to get some good rest tonight

[Obs]

Did cardio today, cut the grass. Was tired as hell today, need to get some good rest tonight

Maybe its in the air.
I felt like hammered terd all day.
Hurting, slow, and tired for no reason.

[RaginCajun]

Maybe its in the air.
I felt like hammered terd all day.
Hurting, slow, and tired for no reason.

i did not sleep well the night before, maybe 3-4 hours of restless sleep.

my allergies are also kicking my ass!

[RaginCajun]

went in and caught a lil pump and sweat. still having tightness in my right shoulder, so no more weights this weekend. hoping to go play golf again with my brothers and step dad tomorrow. it should be a shit show and real fun! everyone is so competitive and we are all about the same, just takes one of us to be on that day, hoping it is me!

[RaginCajun]

Shot 91 today and could have shot under 90 if I could have made a few putts. I still have some work to do but felt good to whoop them!

[RaginCajun]

Early Morning Workout

Cycling
Set 1: 10 min

Squat (Machine)
Set 1: 135 lb × 15
Set 2: 185 lb × 10
Set 3: 205 lb × 6

Notes: Smith machine

Calf Press
Set 1: 90 lb × 16
Set 2: 90 lb × 20
Set 3: 90 lb × 13

Leg Extension
Set 1: 180 lb × 6
Set 2: 180 lb × 6
Set 3: 180 lb × 6

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

‘‘Twas a good one!

[RaginCajun]

40 minutes of cardio on the bike

[RaginCajun]

60 minutes of cardio, half on the bike, half on the treadmill. Legs are sore and tight from yesterday.

[RaginCajun]

Another 30 minutes of cardio, 5 minutes rowing and the rest on the bike

[RaginCajun]

Chest, tris, shoulders

Cycling
Set 1: 10 min

Incline Bench Press
Set 1: 135 lb × 10
Set 2: 185 lb × 5
Set 3: 185 lb × 4

Notes: Smith machine

Tricep Press Overhead Rope
Set 1: 60 lb × 12
Set 2: 70 lb × 10
Set 3: 80 lb × 8

Chest Fly Machine
Set 1: 100 lb × 12
Set 2: 100 lb × 12
Set 3: 100 lb × 10

Military Press
Set 1: 85 lb × 10
Set 2: 100 lb × 8

Notes: Shoulder press machine

Cycling
Set 1: 12 min

[RaginCajun]

20 minutes of cardio and about 20 minutes of stretching

[RaginCajun]

Went in and did a quick full body workout. Heading to the Cajun Riveria this weekend for a beer and fishing tournament, called Stouts and Trouts!

[RaginCajun]

Had a hell of a weekend! Still trying to recoup. Went in and did a quick full body workout. Will be cutting the grass later so plenty of cardio later on!

[RaginCajun]

80 minutes of cardio, cutting and weed eating the grass

[RaginCajun]

Pissed some excellence this morning!

Did 12 minutes in the bike, 10 minutes on the stair master, and 5 minutes on the rowing machine. May do some more cardio later on, we shall see

[RaginCajun]

Another 45 minutes on the bike. Having truck trouble and needed to burn off some steam! Now having some wine and mexican food!

[RaginCajun]

Workout

Treadmill 1
Set 1: 5 min

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

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

Shoulder Press (Machine)
Set 1: 100 lb × 10
Set 2: 130 lb × 6

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

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

[RaginCajun]

Second 2 a day in a row!

50 minutes of cardio

[RaginCajun]

Evening Workout
Thursday, May 24, 2018 at 6:20 PM

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

Shoulder Press (Dumbbell)
Set 1: 30 lb × 8
Set 2: 30 lb × 8

Leg Extension
Set 1: 160 lb × 8
Set 2: 160 lb × 8
Set 3: 160 lb × 8

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

Bicep Curl (Machine)
Set 1: 40 lb × 15
Set 2: 60 lb × 8

Cycling
Set 1: 48 min
https://strong.app.link/wg7JLHo2bN

[RaginCajun]

18 minutes of rowing and 15 on the bike. Threw in some deep stretching as well.

Weight is steady at 185-186, need to step it up and also eat more veggies

[RaginCajun]

DC Workout A
Saturday, May 26, 2018 at 9:03 AM

Cycling
Set 1: 30 min

Hammer Strength Press
Set 1: 60 lb × 8
Set 2: 60 lb × 5

Chest Fly Machine
Set 1: 90 lb × 10
Set 2: 90 lb × 10

Bench Press (Machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 10
Set 3: 80 lb × 15

Deadlift
Set 1: 205 lb × 6
Set 2: 205 lb × 6
Set 3: 205 lb × 8

Notes: Hex bar, forgot my straps

Upright Barbell Row
Set 1: 80 lb × 6
Set 2: 80 lb × 6

Front Lat Pulldown
Set 1: 110 lb × 10
Set 2: 110 lb × 12

Shoulder Press (Machine)
Set 1: 80 lb × 10
Set 2: 80 lb × 10

Tricep Extension
Set 1: 70 lb × 10
Set 2: 70 lb × 10

Notes: Overhead with rope

Cycling
Set 1: 6 min
https://strong.app.link/T7MgZmuHeN



Lil update pic

[RaginCajun]

80 minutes in the gym, 35 on the bike, 6 on the rowing machine, then stretched and did a few TRX strap exercises

[David LoPan]

looking good. I see you got over the crawfish and beer part of the year

[RaginCajun]

Lil cardio, just didn’t have it today

[Obs]

Looking good!

[RaginCajun]

Thanks guys! Still have a ton of fat to get off!

65 minutes of cardio

[RaginCajun]

Pissed some excellence!

Did a 1/2 Murph this morning

1/2 mile jog

10 Rounds of the following:

5 assisted pull-ups
10 push-ups
15 air squats

1/2 mile walk

Took 48 minutes

[RaginCajun]

45 minutes of cardio on the bike and some stretching. I’m definitely sore from yesterday

[RaginCajun]

Morning Workout
Saturday, June 2, 2018 at 9:29 AM

Cycling
Set 1: 16 min

Chest Fly Machine
Set 1: 100 lb × 8
Set 2: 130 lb × 6

Shoulder Press (Machine)
Set 1: 130 lb × 6
Set 2: 130 lb × 6

Leg Extension
Set 1: 160 lb × 10
Set 2: 200 lb × 5

Tricep Press Overhead Rope
Set 1: 70 lb × 10
Set 2: 100 lb × 6

Bicep Curl (Dumbbell)
Set 1: 20 lb × 10
Set 2: 35 lb × 6
https://strong.app.link/UIiiixBiqN

[RaginCajun]

Took me 75 minutes to cut my grass in the heat, was soaked! I could taste the salt coming out of me.

[RaginCajun]

45 minutes on my road bike, bout 10 miles

[MuscleScience]

Took me 75 minutes to cut my grass in the heat, was soaked! I could taste the salt coming out of me.

I love working and sweeting like that. It’s crazy but i love yard work now. It was my least favorite thing in the world when I was a kid. Helped my GF around her house all weekend and enjoyed every second of it. She had to make me stop so she could get “her time,” with me

[RaginCajun]

I love working and sweeting like that. It’s crazy but i love yard work now. It was my least favorite thing in the world when I was a kid. Helped my GF around her house all weekend and enjoyed every second of it. She had to make me stop so she could get “her time,” with me

Yeah I love getting in a great sweat! Helped a bud yesterday spray some fence lines, it was 96 yesterday and humid as hell, sweated like a stuck pig!

And yeah, you better give her hers, haha!

[RaginCajun]

Monday
Monday, June 4, 2018 at 7:08 AM

Treadmill 1
Set 1: 10 min

Incline Bench Press
Set 1: 135 lb × 10
Set 2: 185 lb × 4
Set 3: 185 lb × 4

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

Leg Extension
Set 1: 165 lb × 10
Set 2: 205 lb × 8
Set 3: 225 lb × 6

Sledge Hammer
Set 1: 10 reps
Set 2: 10 reps

Notes: Rubber sledge hammer slams. Need some gloves, rubber was tearing my callus’s up!

Lat Pulldown
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Notes: Standing

Cycling
Set 1: 6 min, 15 sec
https://strong.app.link/o3I2o9autN

[RaginCajun]

32 minutes of cardio on the bike at the gym. Mixed in 5 sprints, felt good!

[Obs]

Monday
Monday, June 4, 2018 at 7:08 AM

Treadmill 1
Set 1: 10 min

Incline Bench Press
Set 1: 135 lb × 10
Set 2: 185 lb × 4
Set 3: 185 lb × 4

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

Leg Extension
Set 1: 165 lb × 10
Set 2: 205 lb × 8
Set 3: 225 lb × 6

Sledge Hammer
Set 1: 10 reps
Set 2: 10 reps

Notes: Rubber sledge hammer slams. Need some gloves, rubber was tearing my callus’s up!

Lat Pulldown
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Notes: Standing

Cycling
Set 1: 6 min, 15 sec
https://strong.app.link/o3I2o9autN

Thats a cool app I could used that earlier this year

[RaginCajun]

Thats a cool app I could used that earlier this year

I love it man!

So easy to plug in weights, has a timer for in between sets/reps, has a lot of pre-programmed workouts, and much more!

Check it out, I think I purchased it for $5, well worth it.

[RaginCajun]

Stretched

Cycling
Set 1: 25 min

Seated Calf Raise
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 90 lb × 20

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Chest Fly Machine
Set 1: 120 lb × 8
Set 2: 120 lb × 8

Chest felt tired from yesterday’s work.

Rubberband work for stretching and rotator cuffs.

https://strong.app.link/kPiIWbn8uN