RaginCajun's Daily Log

[RaginCajun]

Morning Workout

Running (Treadmill)
Set 1: 1 mi | 18:00 walk

Stretching
Set 1: 7:00

Hip Adductor (Machine)
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10

Hip Abductor (Machine)
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10

Single Leg Extensions
Set 1: 80 lb × 6
Set 2: 80 lb × 6
Set 3: 80 lb × 6

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

Seated Row (Cable) - overhead pulls
Set 1: 30 lb × 8
Set 2: 30 lb × 8
Set 3: 30 lb × 7

Cycling (Indoor)
Set 1: 2 mi | 11:00

Yes that's right, straight pissed it!

[RaginCajun]

Took off yesterday to duck hunt and watch the Saints!

[RaginCajun]

Early Morning Workout

Running (Treadmill)
Set 1: 1 mi | 18:00

Stretching
Set 1: 7:00

Calf Press on Seated Leg Press
Set 1: 80 lb × 20
Set 2: 80 lb × 20

T Bar Row
Set 1: 90 lb × 8
Set 2: 100 lb × 6
Set 3: 100 lb × 5

Hammer Strength Chest Press
Set 1: 70 lb × 8
Set 2: 70 lb × 8

Hip Abductor (Machine)
Set 1: 90 lb × 10
Set 2: 90 lb × 10

Hip Adductor (Machine)
Set 1: 90 lb × 10
Set 2: 90 lb × 10

Lateral Raise (Band)
Set 1: 10 reps
Set 2: 10 reps

Had a good one, was a little tired and need to drink more water.

[RaginCajun]

5 miles on the bike at the gym and some rolling

[Charlie67]

Took off yesterday to duck hunt and watch the Saints!

Damn son, that's a hell of a day! Totally jealous of your weather (until August anyway . I haven't seen a wood duck since late October!

It was 5° with 9" of snow this weekend... Not even the geese were moving.

[RaginCajun]

Damn son, that's a hell of a day! Totally jealous of your weather (until August anyway . I haven't seen a wood duck since late October!

It was 5° with 9" of snow this weekend... Not even the geese were moving.

Wish it would get colder, need those deer to be moving this weekend! But I hate the cold, only like hunting in it

[RaginCajun]

Monday - Blitz2
Tuesday, January 15, 2019 at 7:06 AM

Running (Treadmill)
Set 1: 1 mi | 13:19

Stretching
Set 1: 7:00

Bench Press (Barbell)
Set 1: 135 lb × 10
Set 2: 185 lb × 6

Seated Wide-Grip Row (Cable)
Set 1: 120 lb × 10
Set 2: 120 lb × 8

Lateral Raise (Band)
Set 1: 10 reps
Set 2: 10 reps

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

Bicep Curl (Dumbbell)
Set 1: 30 lb × 8
Set 2: 35 lb × 6

Tricep Press Overhead Rope
Set 1: 80 lb × 12
Set 2: 80 lb × 12

Tweaked my chest a wee bit on the last rep. Not bad, we shall see.

Weight up to 181.2lbs, may have been the vodka two days straight!

[RaginCajun]

3.7 mile walk on treadmill, took 60 minutes

Boom!

[RaginCajun]

1 mile walk
Stretching/foam rolling - hurts!
100 hanging leg raises
100 AB crunches on machine

Done!

[RaginCajun]

100 floors on the stair master

That’s right my friends, pissing the excellence!

[jGrande]

Cajun! I'm in the same boat! Motivated and ready to cut...just wanted to help you out with a secret weapon of mine:
jGrande Oatmeal Pancakes:
3/4c egg white
1/2c oatmeal
1/2c fat free cottage cheese (or 1/4c unsweetened almond milk if not doing dairy..."soft look").

blend em and cook em. You can add a half a banana if PWO meal, but that's up to your macros
As is: 40g pro, 50g carbs, 2g fat

Bump the honey (50% dextrose OK for PWO shake or meal, 50% fructose BAD). Try Smucker's sugar-free syrup in moderation.

[RaginCajun]

Cajun! I'm in the same boat! Motivated and ready to cut...just wanted to help you out with a secret weapon of mine:
jGrande Oatmeal Pancakes:
3/4c egg white
1/2c oatmeal
1/2c fat free cottage cheese (or 1/4c unsweetened almond milk if not doing dairy..."soft look").

blend em and cook em. You can add a half a banana if PWO meal, but that's up to your macros
As is: 40g pro, 50g carbs, 2g fat

Bump the honey (50% dextrose OK for PWO shake or meal, 50% fructose BAD). Try Smucker's sugar-free syrup in moderation.

Thanks. I have all types of pancake recipes like that use them from time to time. Currently, I am not having carbs so those will have to wait.

[RaginCajun]

Quick hunt this morning

[RaginCajun]

2 miles on the treadmill walking and 5 miles on the bike.

Can you smell it???

[austinite]

You're gonna get fat. I just know it.

jk. Miss ya RC COLA!

[RaginCajun]

Morning workout

Felt sluggish this morning:

1 mile walk
Foam rolling and stretching
3 sets single leg extensions
3 sets of calf raises


Quick Afternoon Workout

Stretching
Set 1: 7:00 min

T Bar Row
Set 1: 90 lb × 6
Set 2: 90 lb × 6
Set 3: 90 lb × 6

Ab Crunch Machine
Set 1: 0 lb × 34
Set 2: 0 lb × 33
Set 3: 0 lb × 33

Chest Press (Machine)
Set 1: 100 lb × 10
Set 2: 100 lb × 10

Dumbell Shrug
Real slow, feeling it
Set 1: 45 lb × 8
Set 2: 45 lb × 10

[RaginCajun]

You're gonna get fat. I just know it.

jk. Miss ya RC COLA!

I stay fat!

Sup man, hope you and your mom are doing well!

[RaginCajun]

Morning Workout

Running (Treadmill)
Set 1: 1 mi | 13:52

Stretching
Set 1: 7:00

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

Seated Wide-Grip Row (Cable)
Set 1: 120 lb × 8
Set 2: 120 lb × 8

Tricep Press Overhead Rope
Set 1: 100 lb × 8
Set 2: 80 lb × 11

Standing Lat Row
Set 1: 40 lb × 10
Set 2: 40 lb × 8

Bicep Curl (Barbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Rowing (Machine)
Set 1: 500m | 3:20

Weight 179.8lbs

[RaginCajun]

Took off yesterday.

Today’s workout:

2 miles - 30 minutes
Stretch
500m row - 2 minutes 5 seconds (fuck me, all out on rows is killa!)
3 sets of calf presses

[RaginCajun]

Workout

Cycling (Indoor)
Set 1: 5 mi | 23:00min

Stretching
Set 1: 7:00min

Barbell Single Arm Press Up
Set 1: 35 lb × 6
Set 2: 35 lb × 8

Ab Crunch Machine
Set 1: 0 lb × 50
Set 2: 0 lb × 25
Set 3: 0 lb × 25

T Bar Row
Set 1: 90 lb × 8
Set 2: 90 lb × 8

Triceps Extension
Set 1: 80 lb × 10
Set 2: 80 lb × 10

Lat Pulldown (Cable)
Set 1: 100 lb × 10
Set 2: 100 lb × 8

Felt sluggish strength wise today. Maybe I burned it on the bike first.

[RaginCajun]

Workout

Rowing (Machine)
1 minute rest between sets
Set 1: 500m | 2:05
Set 2: 500m | 2:27
Set 3: 500m | 2:20
Set 4: 500m | 2:21
Set 5: 500m | 2:21

These are killa!!!

Cycling (Indoor)
Set 1: 5 mi | 22:30

I’m dead! Ribeye time!

[RaginCajun]

Early Morning Workout
Wednesday, January 23, 2019 at 6:39 AM

Stretching
Set 1: 10:00

Leg Extension (Machine)
Set 1: 180 lb × 8
Set 2: 180 lb × 8
Set 3: 200 lb × 6

Chest Press (Machine)
Set 1: 120 lb × 14
Set 2: 150 lb × 10
Set 3: 210 lb × 8

Ab Crunch Machine
Set 1: 0 lb × 60
Set 2: 0 lb × 60

Seated Row (Cable)
Set 1: 30 lb × 8
Set 2: 30 lb × 8
Set 3: 30 lb × 8

Box Jump
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Bicep Curl (Barbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Cycling (Indoor)
Set 1: 3.5 mi | 20:00

Fuck my back! Felt a wee niggle in that same spot, not sure what caused it. Oh well, done

[RaginCajun]

1 mile run
100 AB crunches on machine
Stretching
Foam rolling

[RaginCajun]

Workout

Rowing machine:
500m - 2:52
500m - 2:52
500m - 2:46
500m - 2:46
500m - 2:41
(1 minute rest between sets)

Stretch

Chest flyes
110 lb 8 reps
110 lb 8 reps

Calf presses
70 lb 30 reps
70 lb 30 reps

Shoulder press machine
100 lb 8 reps
85 lb 10 reps

Done!

[RaginCajun]

Did some hunting over the weekend, nothing shootable. Did walk over 7 miles on Friday helping track a deer so did get some exercise in although I did indulge in some of the finer things, haha.

Today, went in and did a 1.5 mile walk and 1000m row. Legs are tight from my back I am guessing since I did a lot of sitting. Will be using the inversion table more this week

[RaginCajun]

Workout:

Cycling (Indoor)
Set 1: 2.15 mi | 12:00

Stretching
Set 1: 5:00

Pull Up (Assisted)
Set 1: −120 lb × 10
Set 2: −120 lb × 10
Set 3: −120 lb × 10
Set 4: −120 lb × 10

Chest Press (Machine)
Set 1: 120 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10
Set 4: 120 lb × 10

Iso-Lateral Row (Machine)
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10
Set 4: 90 lb × 10

Decline Crunch
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Incline Bench Press (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10
Set 4: 30 lb × 10

Bicycle Crunch
10 each leg
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps

Right shoulder not 100 so had to take it light on the weights. Weighed in at 179.6lbs, thought I was going to be heavier with a half handle of vodka and all the bad food I ate (which wasn’t a whole lot).

Nevertheless, pissed straight excellence!

[RaginCajun]

10 mile bike at the gym
1500m row

Straight pissing it!!!

[RaginCajun]

Workout

Running (Treadmill)
Set 1: 1 mi | 14:30

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

Tricep Press Overhead Rope
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 70 lb × 10

Bicep Curl (Barbell)
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 40 lb × 10

Seated Calf Raise (Plate Loaded)
Set 1: 80 lb × 20
Set 2: 80 lb × 20

Leg Extension (Machine)
Set 1: 165 lb × 10
Set 2: 165 lb ×8

Legs are fried!

[RaginCajun]

2.5 mile jog took 38 minutes

[RaginCajun]

5.5 mile bike in the gym and some foam rolling. Legs are tight, need to use the inversion table more

[RaginCajun]

Legs are still tight as hell

Managed 2.5 miles on the treadmill, foam rolled some (didn’t really help), and then biked some.

[RaginCajun]

Workout:

Running (Treadmill)
Set 1: 1 mi | 13:30

Stretching
Set 1: 7:00

Hip Adductor (Machine)
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10

Hip Abductor (Machine)
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10

T Bar Row
Set 1: 90 lb × 8
Set 2: 90 lb × 8
Set 3: 90 lb × 6

Bicep Curl (Dumbbell)
Set 1: 30 lb × 8
Set 2: 25 lb × 10

Seated Wide-Grip Row (Cable)
Set 1: 120 lb × 8
Set 2: 120 lb × 8

Kind of felt burnt out after that mile. Pushed through it. No twoaday today.

Weight is still at 179.6lbs. Some carbs been sneaking in so need to tighten up! I set a short term goal of getting around 170 lbs by Easter. Definitely doable! Jump on and enjoy the ride!!!

[RaginCajun]

Early Morning Workout
Friday, February 1, 2019 at 7:46 AM

Cycling (Indoor)
Had the arm things on it
Set 1: 3.5 mi | 15:00

Stretching
Set 1: 7:00

Jump Rope
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps

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

Box Jump
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

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

Cycling (Indoor)
Had the arm things on it!
Set 1: 3.5 mi | 15:00

Foam roll

Felt sluggish today, muscles felt tired. Dunno

[RaginCajun]

1 mile jog 12:30
Stretch

3 Rounds
50 AB crunches on machine
100 lb 8 reps chest fly machine
50 reps jump rope
500m row

Foam roll

[RaginCajun]

Morning Workout
Sunday, February 3, 2019 at 8:20 AM

Rowing (Machine)
Set 1: 0.5 km | 2:56

Stretching
Set 1: 7:00

Lateral Raise (Machine)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Calf Press on Seated Leg Press
Set 1: 40 lb × 20
Set 2: 40 lb × 20

Seated Row (Cable)
Set 1: 120 lb × 10
Set 2: 120 lb × 10

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

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

Lat Pulldown - Wide Grip (Cable)
Set 1: 100 lb × 10
Set 2: 120 lb × 10

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

Bicep Curl (Dumbbell)
Set 1: 30 lb × 8
Set 2: 25 lb × 10

Didn't have it but pissed some excellence anyhow!

[RaginCajun]

Yesterday evening - 1 mile run and stretched

This evening-

Stretching
2 miles 28 minutes
4 rounds of 500m rowing with a minute break
Stretch

Done! 623 cals

[RaginCajun]

Workout

Rowing (Machine)
Set 1: 0.5 km | 2:56

Chest Press (Machine)
Set 1: 120 lb × 12
Set 2: 150 lb × 12

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

T Bar Row
Set 1: 90 lb × 8
Set 2: 95 lb × 8

Incline Bench Press (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10

Lat Pulldown - Underhand (Cable)
Set 1: 60 lb × 10
Set 2: 100 lb × 100

Calf Press on Seated Leg Press
Set 1: 80 lb × 20
Set 2: 80 lb × 20

Rotator Cuff Band
Set 1: 0 lb × 20
Set 2: 0 lb × 20

Felt tired, slept like shit

[RaginCajun]

Weighed in at 178.8lbs today. Stomach was a bit upset last night and this morning.

[RaginCajun]

Quick 5 mile bike at the gym

[RaginCajun]

Workout

Rowing (Machine)
Set 1: 500m | 3:05

Stretching
Set 1: 7:00

Rotator Cuff Band
Set 1: 0 lb × 20
Set 2: 0 lb × 20

Seated Leg Press (Machine)
Set 1: 200 lb × 10
Set 2: 200 lb × 10

Dumbell Curl
Set 1: 20 lb × 15
Set 2: 30 lb × 8

Seated Calf Raise
Set 1: 90 lb × 25
Set 2: 90 lb × 25

Trap Bar Deadlift
Set 1: 135 lb × 8
Set 2: 135 lb × 6

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

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

Actually tested my back with deadlifts, felt good! Legs are sore, fuck lunges! Skkkkkkkkk!!!