RaginCajun's Daily Log

[RaginCajun]

Went back and did 2500 meters rowing and stretched. Definitely tight from yesterday

[RaginCajun]

Full Body 3.0
Thursday, June 20, 2019 at 06:47

Running (Treadmill)
Set 1: 0.5 mi | 7:00

Back Extension
Set 1: 12 reps
Set 2: 12 reps
Set 3: +45 lb × 10

Leg Extension (Machine)
Set 1: 155 lb × 10
Set 2: 185 lb × 8
Set 3: 185 lb × 8

Hammer Strength Chest Press
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Seated Calf Raise (Plate Loaded)
Set 1: 80 lb × 20
Set 2: 80 lb × 20
Set 3: 80 lb × 20

Glute Kickback (Machine)
Set 1: 40 lb × 10
Set 2: 40 lb × 10

Lat Pulldown (Cable)
Set 1: 40 lb × 10
Set 2: 50 lb × 8
Set 3: 50 lb x 8

Didn't have it this morning but got it done!

#stayhard
#pissexcellence
#justfuckindoit

[RaginCajun]

1 mile run on treadmill and stretched

Weight is still steady at 168 lbs prob 15% BF. Top abs actually showing a little more, glad to know that they are actually there! Haha

[RaginCajun]

Meh, didn’t have it again, body is sore and tired. Debating on carbing up tonight but I may just need it, or more/better sleep.

Did 100 AB reps, some reverse cable flys, and some stretching 35 minutes.

[RaginCajun]

[RaginCajun]

Fucking crushed it! Think I tweaked my back again, pissed! 2 hours straight

[RaginCajun]

Back still shaky as hell, pissed, but did manage to get the grass cut so another hour of cardio in the books.

I ate two medium pizzas yesterday and thinking about going for another one today! Definitely carb loading to the max, haha!

[RaginCajun]

Back still shaky need a new one

[RaginCajun]

Went in this morning and did an hour of stretching and 100 crunches. Back still on the mend.

Don’t forget boys and girls to piss excellence everyday!!!

[RaginCajun]

[RaginCajun]

1/2 mile walk
Stretching
2x15 90 lb seated Calf raises
3x8 50lb standing lat pulldowns
2x10 back extensions
3x10 glute bridge with 25lb plate
Lil foam rolling

45 minutes

[RaginCajun]

Boom, another 50 in the gym

1/2 mile walk on incline
2000m row
Some adductors and abductors
Stretching
Rotator cuff work

[RaginCajun]

1/2 mile on elliptical
Stretching
2 sets incline dumbbells chest
2 sets chest fly machine
2 sets machine press
3 sets overhead rope tri extensions
3 sets pushdown tri extensions
50 crunches

#pissingexcellence!

[RaginCajun]

Weight was 165.8 lbs today.

I need to drink more water, think that is some of the low weight above. Been pushing it hard, back is getting better!

[RaginCajun]

Cut the grass yesterday so got in some more cardio.

Today, went in and did some stretching and a quick leg workout (leg extensions, glute bridges, glute kickbacks). Real quick one!

Will be laying off the gym this weekend as I’m heading 4 wheeler creek riding with some friends. Just gonna try not to drink tooooo much!

[RaginCajun]

Still a little dehydrated from the weekend and must have slept funny on my shoulder as I have a lil crick in my neck.

New July Challenge:

10 pull-ups
20 alt jump lunges
30 sit-ups
40 pushups
50 mountain climbers

Mainly just went through the motions this morning but got it done. As mentioned, damn crick on the left side of my neck, hope it will loosen up over the course of the day. Definitely need to hydrate still!

[camygears.ltd]

1/2 mile walk on treadmill warmup
Deadlifts with hex bar
135x12
205x8
205x8
50 pushups
100 sit-ups

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[RaginCajun]

2 mile walk on treadmill and stretching

That is all

[RaginCajun]

1/2 mile jog
10 pull-ups
20 jump lunges
30 sit-ups
40 pushups
50 mtn climbers

#pissdatexcellencebaws!

[RaginCajun]

Went back in, 20 minutes on the bike, some more abs, and stretching.

[RaginCajun]

10 pull-ups
20 air squats
30 sit-ups
40 pushups
50 mountain climbers
Lil rotator cuff work
Some bridges

Back still bothering me, not 100%, more like 70%. Keep trying to build it up, we shall see

[RaginCajun]

Great workout this morning. Did the challenge plus some. Was actually fun hanging and climbing on monkey bars! Wish they had them at my gym.

Happy 4th of July America!

[Charlie67]

Great workout this morning. Did the challenge plus some. Was actually fun hanging and climbing on monkey bars! Wish they had them at my gym.

Happy 4th of July America!

Happy 4th RC! Keep pissing excellence my brother!

Best,
C-

[RaginCajun]

Happy 4th RC! Keep pissing excellence my brother!

Best,
C-

Same to you my man, and yessir will do!

[RaginCajun]

Did the July challenge plus some other stuff, 75 minutes in there. Back still not 100 but managing it along with some other thing going on my left side of my neck.

I need to start adding in some HIT/sprint type workouts back into the mix. May have to look back through here and find some old workouts and HR type workouts for my bike.

[RaginCajun]

July Challenge done!

Did some extras, 30 minutes of cardio, and a lot of foam rolling.

#stayhard

[RaginCajun]

10 straight pull-ups (going to start adding to this)
20 jump lunges
30 sit-ups
45 pushups
50 mountain climbers
Punched and kicked the heavy bag some
100 crunches
Side ax pulls with cables
Jump rope, 5 sets

Going to look into some boxing type workouts as I think it will help get my endurance up. Liking this challenge so far as I have been wanting to get stronger at pull-ups.

Took a quick wheels shot

[RaginCajun]

July Challenge done!

On now to cut this long dead grass in the heat, it’s warm 96 at 4pm!

[RaginCajun]

July Challenge done plus some more rows.

Plan on cycling later on in the heat, gonna be a sweat fest!!!

[RaginCajun]

#stayhard

[RaginCajun]

Meh, done. Just didn't have it today but fuck it, it's done! Think the bike in the heat took it out of me. Was starving when I woke up so added a scoop of protein in my coffee this morning.

#pissexcellence!

[RaginCajun]

Went back in yesterday evening and did 2000m row and 10 minutes on the bike. Afterwards, helped a friend pull 100ft of cable underground, was like rowing!

Today, back to pissing excellence! Did the July Challenge plus legs. Twas a good one!

[RaginCajun]

Went back in, 15 on the bike, 3 sets of rows, 2 sets weighted cable abs, 2 sets triceps, stretched

Bout to hunker down for the storm, hope it’s not anything

[RaginCajun]

Day 1 of 28
Friday, July 12, 2019 at 08:35

Good Morning (Barbell)
Set 1: 70 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Overhead Barbell Press
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 70 lb × 8

Squat (Smith Machine)
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10

Trap Bar Deadlift
Set 1: 185 lb × 10
Set 2: 185 lb × 8
Set 3: 185 lb × 8
https://strong.app.link/5cCqenGugY

Plus the July Challenge!

[RaginCajun]

July Challenge done!

Twas rough, had a wedding last night, sweat out some demons!

Storm isn’t bad here thank goodness

[RaginCajun]

Oh yeah, legs are really sore!

[RaginCajun]

July Challenge Plus

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

Push Up
Set 1: 20 reps
Set 2: 10 reps
Set 3: 10 reps

Pull Up
Set 1: 7 reps
Set 2: 5 reps

Jump Lunge
Set 1: 10 reps
Set 2: 10 reps

Mountain Climber
Set 1: 25 reps
Set 2: 25 reps

Then

Sumo Deadlift - wide kettlebell
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

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

Ball Slams
Set 1: 12 lb × 10
Set 2: 12 lb × 10
Set 3: 12 lb × 10
Set 4: 12 lb × 10
Set 5: 12 lb × 10

Russian Twist
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps
Set 5: 20 reps

Plank
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30
Set 4: 0:30
Set 5: 0:30

Hammies sore!!!

#pissingexcellence

[RaginCajun]

July Challenge plus a mile jog

Good quick one to get this Monday going!

Plan on doing something later on as well!

#stayhard

[RaginCajun]

Another mile jog and some foam rolling

Boom, get it!

[RaginCajun]

Workout: July Challenge plus some

Elliptical Machine
Set 1: 0.5 mi | 6:00

Pull Up
Set 1: 5 reps
Set 2: 5 reps

Push Up
Set 1: 20 reps
Set 2: 10 reps
Set 3: 10 reps

Mountain Climber
Set 1: 50 reps

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

Jump Lunge
Set 1: 10 reps
Set 2: 10 reps

Snatch (Barbell)
Set 1: 80 lb × 2
Set 2: 80 lb × 2
Set 3: 80 lb × 2
Set 4: 80 lb × 2
Set 5: 80 lb × 2

Clean and Jerk (Barbell)
Set 1: 95 lb × 5
Set 2: 95 lb × 7
Set 3: 95 lb × 5

Skullcrusher (Barbell)
Set 1: 45 lb × 12
Set 2: 45 lb × 12
Set 3: 45 lb × 12

Glute Kickback (Machine)
Set 1: 40 lb × 10
Set 2: 40 lb × 10

#pissingexcellence