RaginCajun's Daily Log

[RaginCajun]

Had a decent workout this morning, mainly stretched. Challenge is done, been subbing in mountain climbers for burpees and my shoulder is loving me for it.

[Charlie67]

Boom, reached my goal!

Now to think of another one

Congrats RC!

Best,
C-

[RaginCajun]

Congrats RC!

Best,
C-

Thanks bud!

Took some work, but love doing the work!

[RaginCajun]

[RaginCajun]

Definitely sore from yesterday, wound up with almost 13 miles of total miles. Went in and stretched real good, and got 120 AB reps in. Will be another week of deloading some and let my body rest as I think it needs a little bit. When I say rest, just not gonna push it as hard, and probably lay off the weights some.

Hope everyone has a great Easter, it’s glorious out!!!

[RaginCajun]

100 decline sit-ups
100 pushups
Lots of pvc rolling, legs tight!

Prob will do something later on, need to get back on my bike

[RaginCajun]

Got in the yard some yesterday evening and finished mulching my flower bed, got it looking right!

Workout

Rowing (Machine)
5:00 minute warmup

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

Back Extension
Set 1: +45 lb × 10
Set 2: +45 lb × 10
Set 3: +45 lb × 10

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

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

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

Still pissing it!

[RaginCajun]

1 mile jog
Stretching
200 AB crunches on machine
3x20 calf raises

Boom, done!

[RaginCajun]

30 minutes on the bike and 30 sit-ups, real quick one just to get some blood pumping

[RaginCajun]

Full Body Workout B - 2.0

Elliptical Machine
Set 1: 1 mi | 12 minutes

Back Extension
Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps

Decline Crunch
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Inverted Row (Bodyweight)
Set 1: 8 reps
Set 2: 6 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Lateral Raise (Dumbbell)
Set 1: 20 lb × 5
Set 2: 25 lb × 5
Set 3: 20 lb × 5
Set 4: 20 lb × 5
Set 5: 20 lb × 5

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

Superman
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Glute Kickback (Machine)
Set 1: 50 lb × 5
Set 2: 50 lb × 5
Set 3: 50 lb × 5

Seated Calf Raise (Plate Loaded)
Set 1: 70 lb × 25
Set 2: 70 lb × 25

Bicep Curl (Dumbbell)
Set 1: 30 lb × 5
Set 2: 30 lb × 5
Set 3: 30 lb × 5

Was feeling it this morning, definitely pissed excellence!!!

[RaginCajun]

169.2 lbs
16.1% BF
BP 96/67
HR 49

Lightest I have been in quite sometime, probably 20 years. I don’t think I was this light in high school. Been working my ass off but man, I have to say, this new way of mainly eating meat has made a world of difference. I’m going to keep this up as it is mainly been 4-5 days of meat/cheese/eggs/protein powder, and then 2-3 days of eating whatever I want, quasi carb load. I haven’t counted any calories in quite a while and don’t know how much I’m eating each day. I do know that I’m never starved, when I’m hungry, I eat! Some days, I do intermittent fasting, some days I maul eggs or a burger for breakfast. Still a work in progress, never settle!

[RaginCajun]

Workout

Ab Crunch Machine
Set 1: 0 lb × 50

Triceps Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Leg Extension (Machine)
Set 1: 150 lb × 8
Set 2: 150 lb × 8

Glute Kickback (Machine)
Set 1: 45 lb × 6
Set 2: 45 lb × 6
Set 3: 45 lb × 6

Chest Fly
Set 1: 120 lb × 6
Set 2: 120 lb × 5
Set 3: 120 lb × 5

Hanging Knee Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Bicep Curl (Barbell)
Set 1: 50 lb × 10
Set 2: 70 lb × 5

First time I did dips on a while, felt crooked on there. I need to work on stability and evening out my body. That might be the new goal, hmmmmmmmmmmm

[RaginCajun]

Forgot to log over the weekend.

Did a 5k on Saturday in 35 minutes and walked around 8 miles total as I went to the Zurich Classic! Did about the same on Friday as well.

Today, went in and did some abs, 35 minutes on bike, 11 minutes on rowing machine and some foam rolling.

I need to go buy some more clothes as they are fitting too loose on me. Guess I need to make another go at cleaning out my closet

[RaginCajun]

1 mile jog on treadmill
55 decline sit-ups
100 AB crunches on machine
35 back extensions
Some stretching in there

40 minutes, done

[RaginCajun]

5 min row
30 minutes on bike

Plan on lifting tomorrow!

[RaginCajun]

Big Three
Wednesday, May 1, 2019 at 6:36 AM

Elliptical Machine
Set 1: 0.5 mi | 6:00

Deadlift (Barbell)
Set 1: 135 lb × 8
Set 2: 205 lb × 5
Set 3: 205 lb × 5

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

Squat (Smith Machine)
Set 1: 185 lb × 5
Set 2: 185 lb × 5
Set 3: 185 lb × 5

Ab Crunch Machine
Set 1: 0 lb × 50
Set 2: 0 lb × 50
https://strong.app.link/rt9hjk3OkW

Finally touched some weights today! Still nervous about my back so didn't try to kill myself but pushed it. Felt good! Will see how my body responds

[RaginCajun]

Definitely sore! Back a lil shaky, so will have to watch it but no pain or anything.

Today, did a mile walking on a 12-15 incline, stretched, 100 straight crunches, and some rubberband work on my upper body.

[RaginCajun]

Went back in yesterday and did another mile walking, 40 sit-ups, and some more stretching as my legs and lower back was tight.

Today, that’s right, pissed some excellence!

1 mile incline walk
50 pushups
50 sit-ups
Chest flies
Lunges
Bicep curls
Set of tris

Done!

[RaginCajun]

Yesterday, did a quick mile and a quick full body dog crap type workout. Total miles yesterday was 6.5.

Today, took the bike out for a lil spin

[RaginCajun]

30 minutes rowing
110 crunches
50 pushups
Lil pvc rolling

#Punch today in the face!

[RaginCajun]

10 minutes rowing
50 pushups
100 crunches
PVC rolling
10 minutes on bike

[RaginCajun]

.5 mile elliptical
50 pushups
100 crunches
135x10 - DL
205x5 - DL
205x5 - DL
205x5 - DL
2 sets of 10 - 50lb BB curls

[RaginCajun]

Still pissing excellence!

70 pushups
50 sit-ups
50 crunches

Diet has been good, weight staying around 169-170lbs. I need new clothes, anyone want to take me shopping?

[RaginCajun]

12 minutes rowing
30 pushups
100 abs
15 minutes on bike

Done! Time to stuff my pie hole!

[RaginCajun]

5 minutes rowing
100 pushups
200 AB reps

[RaginCajun]

30 minutes on the bike at the gym and some stretching.

Back is a lil achy

[RaginCajun]

1 mile run
100 pushups on perfect pushup
200 AB reps
Few adductors 2x10 80lbs
Rubberband work

Pissing excellence on a Friday! Damn it feels good to be a gangsta!

[Charlie67]

1 mile run
100 pushups on perfect pushup
200 AB reps
Few adductors 2x10 80lbs
Rubberband work

Pissing excellence on a Friday! Damn it feels good to be a gangsta!

You're the original gangsta RC, lol. Keep up the good work!

C-

[RaginCajun]

You're the original gangsta RC, lol. Keep up the good work!

C-

Sup baw!

Yeah man, keeping it real down here, have to piss dat excellence!

[RaginCajun]

Got out my comfort zone today and did two classes. Two trainers begged me to do it so I did. One is a smoking hot chick with the nicest ass in the world! I mean it is spectacular!!!

Burned 1240 cals, 2 hours!

[Charlie67]

Got out my comfort zone today and did two classes. Two trainers begged me to do it so I did. One is a smoking hot chick with the nicest ass in the world! I mean it is spectacular!!!

Pictures or it didn't happen

[RaginCajun]

Pictures or it didn't happen

I will try to take a creep shot for ya!

[RaginCajun]

Took off yesterday, needed it!

1 mile walk @ 12-13 incline @ 4mph
100 pushups
200 AB reps
3x10 TRX rows

Punch Monday in the face!

[RaginCajun]

36 minutes of jogging and walking, 2.15 miles

[RaginCajun]

1 mile on elliptical
100 pushups
200 AB crunches
2x10 leg extensions
Foam rolled

Still tight from Saturday but pissed excellence nonetheless!

[RaginCajun]

[RaginCajun]

50 TRX rows
100 pushups
50 sit-ups
150 AB crunches
2x25 80lb calf raises
1x20 back extensions

Boom! Quick and out of there!

[RaginCajun]

Reached a new low today of 166.2lbs! That’s 30 pounds since Jan 1, 2017, and since I have started this thread/log yeeeeeeearrs ago! Looks like I am getting closer to my original goal of seeing my abs, they are starting to peek, can see the outline of them. Took me forever to find a diet that worked for me, and so far, this carnivore quasi approach fits me. Well, off to the gym!

[RaginCajun]

Forgot to log the past two days.

Both days, did 100 pushups and 200 crunches. Through in shoulder and rotator cuff work yesterday.

Bout to head to the gym!

[RaginCajun]

Yesterday, stretched and swam .5 mile in 20 minutes with small fins on.

Today, 20 on elliptical, 30 on bike, 100 pushups, 200 AB reps, and a lot of stretching.