RaginCajun's Daily Log

[RaginCajun]

Wednesday
Wednesday, June 6, 2018 at 6:28 AM

Rowing
Set 1: 3 min

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

Notes: Body weight

Lat Pulldown
Set 1: 120 lb × 8
Set 2: 160 lb × 5
Set 3: 160 lb × 4

Front Squat
Set 1: 80 lb × 8
Set 2: 80 lb × 8

Rotator Cuff Dumbbells
Set 1: 8 lb × 14
Set 2: 8 lb × 10

Side Lateral Raise
Set 1: 8 lb × 10
Set 2: 8 lb × 10

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

Notes: Vertical row machine
https://strong.app.link/91YKJQOKwN

‘‘Twas a quick one, did that in 30 minutes. Right shoulder area is very tight, need to stretch

[RaginCajun]

60 minutes of cardio, cut the grass. Was sweating real good and still sweating! Also trying to fix up an herb garden with pallets, and will be trying to grow some more veggies to eat. Working on my compost heap as well, so I can have fresh soil when I make my raised beds for the fall. I have a rain barrel that I will be setting up to my gutter, then trying to figure out a way so that I can use that to self water the raised bed. Well, that’s enough for now, peace and booty grease!

[Obs]

60 minutes of cardio, cut the grass. Was sweating real good and still sweating! Also trying to fix up an herb garden with pallets, and will be trying to grow some more veggies to eat. Working on my compost heap as well, so I can have fresh soil when I make my raised beds for the fall. I have a rain barrel that I will be setting up to my gutter, then trying to figure out a way so that I can use that to self water the raised bed. Well, that’s enough for now, peace and booty grease!

Buy a cheapo sump pump set up for a 3/4"garden hose fitting on the outlet.

[RaginCajun]

Buy a cheapo sump pump set up for a 3/4"garden hose fitting on the outlet.

Trying to figure out which route I want to go. There are some battery operated pumps that hook directly up to the faucet, in which have timers on them. I plan on using as much rain water as possible (when I get my barrel set up). There are a shit ton of videos on you tube so trying to see what the best set up is for my small backyard. My backyard slopes some from my gutter, so hoping to use the slope to allow gravity to feed the bed (when constructed) and use some type of float switch or something like that to keep the water level consistent. Yes, I am nerding out on this, haha!

[RaginCajun]

45 minutes in the gym

0.5 mile on treadmill, some stretching, 15 on the stair master, and 6 on the bike. Did some rubber band work as well to help stretch and loosen up.

[RaginCajun]

Pissed some excellence this AM!

Early Morning Workout
Friday, June 8, 2018 at 7:19 AM

Treadmill 1
Set 1: 12 min

Notes: 1 mile

Pull Up (Assisted)
Set 1: 50 reps

Notes: 140lbs assisted

Push Up
Set 1: 100 reps

Air Squat
Set 1: 150 reps

Treadmill 1
Set 1: 8 min, 45 sec

Notes: 1/2 mile

Took right under an hour, I’m toast!

[Obs]

Trying to figure out which route I want to go. There are some battery operated pumps that hook directly up to the faucet, in which have timers on them. I plan on using as much rain water as possible (when I get my barrel set up). There are a shit ton of videos on you tube so trying to see what the best set up is for my small backyard. My backyard slopes some from my gutter, so hoping to use the slope to allow gravity to feed the bed (when constructed) and use some type of float switch or something like that to keep the water level consistent. Yes, I am nerding out on this, haha!

I had a 100 year old well by my garden in excellent condition I was in the process of setting up when the ex wife left. I never even thought about it then my neighbor came over and said, "Hey Dummy... Well water."

[RaginCajun]

Took off yesterday, needed the rest.

Today rode my bike, did 14 miles in an hour. Fucking app updated and now it won’t let me insert a pic, damn technology

[RaginCajun]

30 minutes on my bike, just cruised to a buds a house and back

[RaginCajun]

Early Morning Workout

Treadmill 1
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

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

Air Squat
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Medicine Ball Overhead Wall Throws
Set 1: 12 lb × 10
Set 2: 12 lb × 10
Set 3: 12 lb × 10
Set 4: 12 lb × 10
Set 5: 12 lb x 10

Box Jumps
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Notes: 20in box
https://strong.app.link/17GEjsW5EN

[RaginCajun]

30 minutes on the bike at the gym

[Obs]

I been riding a bike every day in hopes of getting my quads to seperate and lean up. Don't judge me and dont tell anyone.

[RaginCajun]

I been riding a bike every day in hopes of getting my quads to seperate and lean up. Don't judge me and dont tell anyone.

It can be our secret

Do some sprints on it. 30 seconds all out then rest 30-60 seconds

[RaginCajun]

12 minute mile on treadmill
8 minutes stretching and foam rolling
10 minutes on rowing machine, 1 mile

[Obs]

It can be our secret

Do some sprints on it. 30 seconds all out then rest 30-60 seconds

I try that kinda sorta so does my gf.
Since I started my focus on my legs they have stayed swollen. I couldn't keep up with you if my life depended on it though.

[RaginCajun]

I try that kinda sorta so does my gf.
Since I started my focus on my legs they have stayed swollen. I couldn't keep up with you if my life depended on it though.

haha! it can really be taxing if you push it. i have clip in pedals so i can use my quads and hamstrings for propelling myself forward

shit man, if you look back in this thread, at one point i was averaging over 20 miles for an hour. trying to get back at that pace, need to work harder and find a group to ride with.

[charger69]

I try that kinda sorta so does my gf.
Since I started my focus on my legs they have stayed swollen. I couldn't keep up with you if my life depended on it though.

Be careful of too much cardio. It can effect leg development. I had to cut back cardio for my legs to grow. HIIT does not seem to effect development.


Sent from my iPhone using Tapatalk

[Obs]

Be careful of too much cardio. It can effect leg development. I had to cut back cardio for my legs to grow. HIIT does not seem to effect development.


Sent from my iPhone using Tapatalk

I get my heart rate pounding a dump sweat like no gym will every day at work for hours straight amigo. Thats my job. Climbing up trees and carrying them 100 feet to 100 yards. I slow down when I stop sweating and my muscles cramp.

I only kid about cardio in the elliptical, treadmill, running sense. I am fuckerd now. I have 300,000lbs of tree to move asap and I gotta hire some guys or I am gonna deplete to nothing.

[charger69]

I get my heart rate pounding a dump sweat like no gym will every day at work for hours straight amigo. Thats my job. Climbing up trees and carrying them 100 feet to 100 yards. I slow down when I stop sweating and my muscles cramp.

I only kid about cardio in the elliptical, treadmill, running sense. I am fuckerd now. I have 300,000lbs of tree to move asap and I gotta hire some guys or I am gonna deplete to nothing.

When I referred to cardio, it was really running.

Hey man, find some Amish. These guys work. No electricity, no cars, no tractors. They built a garage for my uncle and they have 8 year old kids with no shoes working like a son of a gun. It is amazing how they work so hard and everything is with horse.


Sent from my iPhone using Tapatalk

[Obs]

When I referred to cardio, it was really running.

Hey man, find some Amish. These guys work. No electricity, no cars, no tractors. They built a garage for my uncle and they have 8 year old kids with no shoes working like a son of a gun. It is amazing how they work so hard and everything is with horse.


Sent from my iPhone using Tapatalk

Probably not a bad idea.
I am gonna make some calls tomorrow and try to get a couple of guys that have been asking about work.

[RaginCajun]

45 minutes of cardio cutting the grass. It was humid as hell, sweated like a stuck pig

[RaginCajun]

Probably not a bad idea.
I am gonna make some calls tomorrow and try to get a couple of guys that have been asking about work.

They may also take all the wood since most are carpenters

[Obs]

They may also take all the wood since most are carpenters

I love when people want firewood. Only bitch is I have to watch them load it and take it because these are contract jobs.

[charger69]

They may also take all the wood since most are carpenters

You ought to see the barns they make. Incredible. Even the kids , who are barefoot, are required to help. The hardest working people I have seen!


Sent from my iPhone using Tapatalk

[RaginCajun]

You ought to see the barns they make. Incredible. Even the kids , who are barefoot, are required to help. The hardest working people I have seen!


Sent from my iPhone using Tapatalk

Had some come down here a few years ago to go alligator hunting, dude worked his ass off!

[RaginCajun]

Early Morning Workout
Thursday, June 14, 2018 at 6:49 AM

Cycling
Set 1: 5 min

Deadlift
Set 1: 205 lb × 10
Set 2: 225 lb × 6
Set 3: 225 lb × 6

Notes: Hex bar with straps

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

Leg Extension
Set 1: 170 lb × 10
Set 2: 170 lb × 10
Set 3: 170 lb × 10

Ab Crunch Machine
Set 1: 0 lb × 50
Set 2: 0 lb × 50
Set 3: 0 lb × 50

Tricep Press Overhead Rope
Set 1: 60 lb × 20
Set 2: 80 lb × 10
Set 3: 90 lb × 8
https://strong.app.link/g7U2Dyt4JN

[RaginCajun]

Weighed in at 176 today, 10 pounds lighter than last Thursday. Pretty sure it is mostly water but I’ll take it!

[RaginCajun]

crazy how much my weight fluctuates, today, back up to 182 lbs.

[RaginCajun]

Early Morning Workout

Cycling
Set 1: 16 min, 30 sec

Stretched

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

Leg Press
Set 1: 370 lb × 10
Set 2: 460 lb × 6
Set 3: 460 lb × 6

T Bar Row
Set 1: 120 lb × 10
Set 2: 150 lb × 6
Set 3: 150 lb × 6

Felt good this morning, pushed it! Each set was done on a timer, 1 minute rest

[RaginCajun]

32 minutes on the treadmill, bout 2 miles, and 10 on the stair master. I also stretched and foam rolled some.

[RaginCajun]

15 minutes on treadmill
stretched
5 minutes on rowing machine
15 minutes on treadmill
Done!

[RaginCajun]

30 minutes of cardio

[RaginCajun]

Still pissing excellence!

Early Morning Workout

Deadlift - Hex bar
Set 1: 205 lb × 10
Set 2: 205 lb × 10
Set 3: 205 lb × 10

Chest Fly Machine
Set 1: 110 lb × 10
Set 2: 110 lb × 10
Set 3: 110 lb × 10

Leg Extension
Set 1: 170 lb × 10
Set 2: 170 lb × 10
Set 3: 160 lb × 10

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

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

[RaginCajun]

75 minutes of cardio, cut the grass. Now about to hop on my mountain bike and go for a lil cruise to cool.

[RaginCajun]

Early Morning Workout

Cycling
Set 1: 25 min

TRX Straps
Set 1: 0 lb × 10 - Row
Set 2: 0 lb × 10 - Push Press
Set 3: 0 lb × 10 - bicep curl
Set 4: 0 lb × 10 - tricep press
Set 5: 0 lb × 10 - power pull
Set 6: 0 lb × 10 - hammy curls

Did supersets of these 2

Ab Crunch Machine
Set 1: 0 lb × 30
Set 2: 0 lb × 30
Set 3: 0 lb × 30
Set 4: 0 lb × 30

Jumping Jacks
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps
Set 4: 30 reps

[RaginCajun]

DC Workout B #1

Cycling
Set 1: 20 min

Dumbell Curl
Set 1: 30 lb × 8

Preacher Curl
Set 1: 50 lb × 8

Tricep Press Overhead Rope
Set 1: 70 lb × 18

Hack Squat
Set 1: 180 lb × 10

Seated Calf Raise
Set 1: 90 lb × 25

Bench Press (Machine)
Set 1: 150 lb × 15

Lat Pulldown
Set 1: 120 lb × 12

[RaginCajun]

Full Body 2 #1

Leg Extension
Set 1: 160 lb × 12
Set 2: 180 lb × 8
Set 3: 190 lb × 6

Chest Fly Machine
Set 1: 120 lb × 10
Set 2: 120 lb × 10

T Bar Row (machine)
Set 1: 120 lb × 10
Set 2: 150 lb × 6

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

Dumbell Shrug
Set 1: 70 lb × 10
Set 2: 70 lb × 10

Felt tired today, need some rest

[RaginCajun]

75 minutes of cutting the grass. Felt like the heat was coming out the ground it was so humid

[RaginCajun]

30 minutes on treadmill walking and 15 on the bike

[RaginCajun]

Workout:

7 min Cycle

5 Rounds of the following:
60lb kettle swings
10 push-ups
10 sit-ups
10 TRX rows
10 goblet squats- 60lb kettle
20 Russian twists- 20lb ball