RaginCajun's Daily Log

[RaginCajun]

10 intervals of 30/30 on the rowing machine
3 miles on the bike
Rolled my legs on a pvc pipe

[RaginCajun]

Went back in for a 2.5 mile ride and some more rolling. I think the rolling is helping out plus I was bored as hell cuz it’s raining

[RaginCajun]

Yesterday, did 2.8 mile bike, 1.75 mile run, and finished with a 2.8 mile bike.

Today:

Full Body Workout B
Monday, February 25, 2019 at 6:50 AM

Elliptical Machine
Set 1: 0.5 mi | 8:00

Trap Bar Deadlift
Set 1: 135 lb × 10
Set 2: 185 lb × 6
Set 3: 185 lb × 6

Incline Bench Press (Dumbbell)
Set 1: 50 lb × 6
Set 2: 50 lb × 6
Set 3: 50 lb × 6

Notes: Right shoulder still not 100%

Bulgarian Split Squat
Set 1: 25 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 6

Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

Lateral Raise (Dumbbell)
Set 1: 20 lb × 8
Set 2: 20 lb × 8
Set 3: 15 lb × 8

Incline Dumbbell Kickbacks
Set 1: 15 lb × 8
Set 2: 15 lb × 8
Set 3: 15 lb × 8

Cable Crossover
Set 1: 30 lb × 8
Set 2: 30 lb × 8
Set 3: 30 lb × 8

#fuckmonday
#fuckmyback
#straightpissingit

[RaginCajun]

Cut my grass and went back to the gym and rode the bike for 5 miles/30 minutes

[RaginCajun]

Meh, 1 mile jog, 50 crunches, 10 decline sit-ups, and rolled on a pvc pipe. Legs felt really tight, especially my left hammy. May need to back off this evening

[RaginCajun]

That's right baws, pissed some more, fuck my legs!

1 mile run 14 minutes
Stretch
1200m row 30/30

Get some

[RaginCajun]

Full Body Workout A
Wednesday, February 27, 2019 at 6:45 AM

Elliptical Machine
Set 1: 0.5 mi | 7:00

Stretching
Set 1: 8:00

Bench Press (Smith Machine)
Set 1: 135 lb × 8
Set 2: 155 lb × 8
Set 3: 155 lb × 8

Goblet Squat (Kettlebell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

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

Lying Hamstring Dumbbell Curls
Set 1: 25 lb × 12
Set 2: 25 lb × 10
Set 3: 25 lb × 10

Shoulder Press (Machine)
Set 1: 75 lb × 10
Set 2: 105 lb × 6
Set 3: 105 lb × 8

[RaginCajun]

20 minutes of walking and some pvc pipe rolling

[RaginCajun]

5.5 mile on bike at gym, stretching , and some abs. Need to do some more core work on the cardio days.

Diet/food consumption has mainly been steak, burgers, and these awesome Quest microwave cakes I make with their protein powder. It’s very low carb and fills the sweet tooth void very very nicely! It’s really simple to make as well! Melt a lil butter, toss in an egg, scoop of protein powder, a dash of baking powder, and a lil water to get it to a cake batter consistency. Then, pop in the microwave for 30-45 sec, bam!

[RaginCajun]

Went back and did 2 miles if walking on the treadmill and stretched good.

Today, you damn right, pissing the excellence!!!


Full Body Workout B
Friday, March 1, 2019 at 7:48 AM

Trap Bar Deadlift
Set 1: 135 lb × 10
Set 2: 185 lb × 6
Set 3: 185 lb × 6

Incline Bench Press (Dumbbell)
Set 1: 50 lb × 6
Set 2: 50 lb × 8
Set 3: 50 lb × 8

Bulgarian Split Squat
Set 1: 25 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 6

Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Lateral Raise (Dumbbell)
Set 1: 20 lb × 8
Set 2: 20 lb × 8
Set 3: 20 lb × 8

Incline Dumbbell Kickbacks
Set 1: 15 lb × 10
Set 2: 15 lb × 10
Set 3: 15 lb × 10

Cable Crossover
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

[RaginCajun]

1/2 mile swim with fins on, took 25 minutes. It felt great to glide through the water! Right shoulder bothersome, tendinitis or something.

[RaginCajun]

Yesterday, did a 1,000 yard swim, felt great! I may have over did it with the swimming as I had discomfort in my back last night and couldn’t sleep. It’s still bothering me, might be a little sciatica but I’m not sure

Today:

Full Body Workout A
Monday, March 4, 2019 at 9:51 AM

Elliptical Machine
Set 1: 0.5 mi | 7:00

Stretching
Set 1: 8:00

Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 5
Set 3: 155 lb × 10

Squat (Dumbbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 8
Set 3: 55 lb × 8

Pull Up (Assisted)
Set 1: −50 lb × 8
Set 2: −50 lb × 8
Set 3: −50 lb × 8

Lying Hamstring Dumbbell Curls
Set 1: 25 lb × 12
Set 2: 25 lb × 10
Set 3: 25 lb × 10

Shoulder Press (Machine)
Set 1: 80 lb × 10
Set 2: 80 lb × 8
Set 3: 80 lb × 8
https://strong.app.link/py9sdC6QMU

[RaginCajun]

It’s Fat Tuesday, Happy Mardi Gras!

Off day!

New Lent Challenge - 40 Days of the following:

40 burpees
40 pushups
40 sit-ups
40 air squats

Going to be tough on top of everything else, giddy up!!!

[RaginCajun]

1st day of new challenge

1/2 mile elliptical
40 burpees
40 sit-ups
40 pushups
40 air squats
1/2 mile elliptical

Will have to watch my back with the burpees but feels good so far.

[RaginCajun]

Full Body Workout B
Wednesday, March 6, 2019 at 3:00 PM

Trap Bar Deadlift
Set 1: 135 lb × 10
Set 2: 185 lb × 8
Set 3: 185 lb × 6

Incline Bench Press (Dumbbell)
Set 1: 50 lb × 6
Set 2: 50 lb × 8
Set 3: 50 lb × 8

Bulgarian Split Squat
Set 1: 25 lb × 6
Set 2: 25 lb × 6
Set 3: 20 lb × 6

Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Lateral Raise (Dumbbell)
Set 1: 15 lb × 8
Set 2: 15 lb × 8
Set 3: 15 lb × 6

Incline Dumbbell Kickbacks
Set 1: 15 lb × 10
Set 2: 15 lb × 10
Set 3: 15 lb × 10

Cable Crossover
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Set 3: 35 lb × 10

[RaginCajun]

1 mile jog
40 burpees
40 sit-ups
40 pushups
40 air squats

Was tough today, I'm sore as faaaaaaaccccckkk!

#fuckmyback
#punchtodayinthedicksucker

[RaginCajun]

Full Body Workout A
Friday, March 8, 2019 at 7:36 AM

Elliptical Machine
Set 1: 0.5 mi | 7:00

Stretching
Set 1: 5:00

Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 155 lb × 8
Set 3: 185 lb × 5

Goblet Squat (Kettlebell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Pull Up (Assisted)
Set 1: 6 reps
Set 2: −80 lb × 8
Set 3: −80 lb × 6

Lying Hamstring Dumbbell Curls
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Shoulder Press (Machine)
Set 1: 100 lb × 8
Set 2: 100 lb × 8
Set 3: 100 lb × 6

40 air squats
40 sit-ups
20 burpees
20 pushups

Anyone want some????!!!!!???

[MuscleScience]

Full Body Workout A
Friday, March 8, 2019 at 7:36 AM

Elliptical Machine
Set 1: 0.5 mi | 7:00

Stretching
Set 1: 5:00

Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 155 lb × 8
Set 3: 185 lb × 5

Goblet Squat (Kettlebell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Pull Up (Assisted)
Set 1: 6 reps
Set 2: −80 lb × 8
Set 3: −80 lb × 6

Lying Hamstring Dumbbell Curls
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Shoulder Press (Machine)
Set 1: 100 lb × 8
Set 2: 100 lb × 8
Set 3: 100 lb × 6

40 air squats
40 sit-ups
20 burpees
20 pushups

Anyone want some????!!!!!???

Nice! I might copy this for tomorrow’s workout!!!

[RaginCajun]

Crushed the Challenge the past two days. Also helped some buds clear some trails, so sore from swinging a pole saw all weekend

[RaginCajun]

Morning workout

1 mile walk
40 burpees
40 pushups
40 sit-ups
40 air squats
.5 mile jog

[RaginCajun]

Full Body 2
Monday, March 11, 2019 at 3:59 PM

Chest Fly Machine
Set 1: 100 lb × 10
Set 2: 110 lb × 8
Set 3: 130 lb × 8

Leg Extension (Machine)
Set 1: 160 lb × 10
Set 2: 160 lb × 10
Set 3: 160 lb × 10

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

Front Raise (Barbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 10
Set 3: 30 lb × 10

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

[RaginCajun]

6 mile ride in 30 minutes

[RaginCajun]

Twas tough today, I'm tired

.5 jog
40 burpees
40 pushups
40 sit-ups
40 air squats

Bout to grab some meat and throw it on some

[RaginCajun]

Workout

Incline Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 5
Set 3: 18 lb × 5

Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 205 lb × 8
Set 3: 205 lb × 8

High Knee Stepup
Set 1: 0 lb × 10
Set 2: 0 lb × 10
Set 3: 0 lb × 10

Pullover
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10

40 air squats
40 sit-ups

Then did 40 burpees and 40 pushups later on

Boom!!! Can y’all feel the excellence!!!!

[RaginCajun]

Mernin baws and gals!

40 pushups
40 burpees
40 sit-ups
40 air squats
3 minute row

Down to 175 pernt 8, pre

[RaginCajun]

Workout

Incline Bench Press (Dumbbell)
Set 1: 50 lb × 8
Set 2: 50 lb × 8
Set 3: 50 lb × 8

Lunge (Barbell)
Set 1: 60 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb x 10

Seated Wide-Grip Row (Cable)
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10

Bent Over Flyes
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Bicep Curl (Dumbbell)
Set 1: 25 lb × 10
Set 2: 30 lb × 6
Set 3: 30 lb × 6

40 sit-ups
40 pushups
40 air squats

Still have burpees to do. Right shoulder bothersome, guessing too much

[RaginCajun]

Finished off the burpees last night

Today

Jogged 4 miles in 57 minutes
40 pushups
20 air squats

Still have the rest to do. Also, carbing up for two days as I have been stagnant in my weight for the past month. Been hovering around 175 lbs and still have some fat to lose.

[RaginCajun]

Carbs definitely give me gas.

Challenge done for the day

40 burpees
40 pushups
40 air squats
40 sit-ups

[RaginCajun]

Straight pissed some excellence baws and gals! I mean a damn stream of it!!!!

Afternoon Workout

Hack Squat
Set 1: 240 lb × 10
Set 2: 290 lb × 10
Set 3: 290 lb × 10

Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 7
Set 3: 205 lb × 5

Lat Pulldown - Wide Grip (Cable)
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10

Cable Crossover
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Bicep Curl (Barbell)
Set 1: 50 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Burpee
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps

Push Up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps

Sit Up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps

Air Squat
Set 1: 10 reps
Set 2: 15 reps
Set 3: 15 reps

Gone be sore for sure!

[RaginCajun]

Definitely sore and right shoulder is bothersome, thinking tendinitis.

Yup, that's right, pissing excellence !!!

440 Challenge Plus

Air Squat
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps

Sit Up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps

Push Up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps

Burpee
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps

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

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

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps

Get some!!!

[RaginCajun]

2.32 miles of walking, cut the grass and sprayed the ditch. Twas a nice evening out!

[RaginCajun]

40 burpees
40 sit-ups
40 pushups
40 air squats
20 hanging leg raises
Rolled on pvc, faaaaaaauuucck

#wooooooooooowednesday

175.4lbs today pre-poop

[RaginCajun]

Workout

Running (Treadmill)
Set 1: 0.6 mi | 11:00

Leg Extension (Machine)
Set 1: 160 lb × 10
Set 2: 180 lb × 10
Set 3: 190 lb × 8

Bent Over Row (Barbell)
Set 1: 205 lb × 10
Set 2: 255 lb × 8
Set 3: 255 lb × 8

Skullcrusher (Barbell) with superset presses
Set 1: 65 lb × 8
Set 2: 45 lb × 10
Set 3: 65 lb × 7

Overhead Press (Dumbbell)
Set 1: 30 lb × 10
Set 2: 35 lb × 8
Set 3: 30 lb × 10

Back Extension
Set 1: 10 reps
Set 2: +25 lb × 10
Set 3: +25 lb × 10
https://strong.app.link/4ayrU1mHdV

[RaginCajun]

5.5 mile bike, 35 minutes. Lighting up the grill now, steaks!

[RaginCajun]

Quick one

40 burpees
40 pushups
40 air squats
40 sit-ups
Foam rolled some

Get some!

[RaginCajun]

440 Challenge Plus!

Air Squat
Set 1: +60 lb × 10
Set 2: +120 lb × 10
Set 3: 20 reps

Sit Up
Set 1: 15 reps
Set 2: 10 reps
Set 3: 15 reps

Push Up
Set 1: 20 reps
Set 2: 20 reps

Burpee
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Back Extension
Set 1: +45 lb × 8
Set 2: +45 lb × 8
Set 3: +45 lb × 8

Hanging Leg Raise
Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps

Hip Adductor (Machine)
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10

Hip Abductor (Machine)
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10

Straight pissed it baws! Punch Frideee in the face!

[RaginCajun]

15 minutes

40 burpees
40 pushups
40 sit-ups
40 air squats

15 minutes and that's it. Done!

Have a glorious Satadeeee!

[RaginCajun]

2 mile run
40 pushups
40 air squats
40 sit-ups
40 burpees

Was tough today, I was a lil over hung! Carbing up as well. Having some damn spasm in my right quad right about my knee, aggravating as all get out

[RaginCajun]

2 mile bike
40 burpees
40 sit-ups
40 pushups
40 air squats
Foam rolled

Punch today in the face!

[RaginCajun]

Workout

Incline Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 6
Set 3: 185 lb × 7

Bulgarian Split Squat
Set 1: 25 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 6

Shrug (Smith Machine)
Set 1: 185 lb × 14
Set 2: 185 lb × 14
Set 3: 185 lb × 14

Triceps Extension
Set 1: 80 lb × 12
Set 2: 80 lb × 12
Set 3: 80 lb × 10

Cable Kickback
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

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

Right shoulder bothersome, going to try some anti-inflammatories