RaginCajun's Daily Log

[RaginCajun]

yoga or even mat pilates is awesome. i feel better when i do it...hard for me cuz classes are mostly during the day (me at work) or later in evening (me too tired). if you can fit it in, i think stretching is extremely beneficial!!!

i am very flexible but have horrible joints! doesn't make any sense but that is how it is. i need to stretch more and thinking about going in for my first professional massage

[RaginCajun]

PLAN

MONDAY - LEGS/ABS

3x15 Leg Curls
3x15 good mornings
3x15 kettlebell squats (knee still shaky so no heavy weight)
3x15 kettlebell lunges
3x15 deadlifts
3x15 standing calf raises
3x15 sitting calf raises
3x15 leg press calr presses
3x15 hanging leg raises
3x15 russian twist
3x15 situps


WEDNESDAY - DELTS/TRIS/CHEST

3X15 DB shoulder press
3x15 DB front raises
3x15 DB lateral raises
3x15 Reverse flys
3x15 cable rotations
3x15 tri cable ext
3x15 scull crushers
3x15 kickbacks
3x15 DB incline press
3x15 Flat BB press
3x15 DB decline press
3x15 Cable pulls

FRIDAY - BACK/BIS

3X15 Pullups/chins
3X15 Deadlifts
3X15 Barbell rows
3X15 Lat Pulls
3X15 Reverse Flys
3X15 Cable curls
3X15 Dumbbell
3X15 Reverse curls
3X15 Forearms


going to figure out the cardio as i adapt to this routine.

[--->>405<<---]

looks like a lot of work! seem to have every thing covered. personally i usually try to mix up my rep ranges when cutting.

im assuming thats what ur trying to do ??

[RaginCajun]

looks like a lot of work! seem to have every thing covered. personally i usually try to mix up my rep ranges when cutting.

im assuming thats what ur trying to do ??

Yup cutting. I haven't been hitting any iron so I figure this is the best way to go about it. I will be switching up reps in prob 2-3 weeks. I need to get my muscles back accustomed to being beat up again! My hardest part is my diet, I am a slacker! I am working on the 60/20/20. Thanks for dropping by and for the critique

[--->>405<<---]

Yup cutting. I haven't been hitting any iron so I figure this is the best way to go about it. I will be switching up reps in prob 2-3 weeks. I need to get my muscles back accustomed to being beat up again! My hardest part is my diet, I am a slacker! I am working on the 60/20/20. Thanks for dropping by and for the critique

u still doing IF? what does ur diet look like? u incorporating a refeed every 14days?

how much cardio u doing and when?

lets see it all!

[RaginCajun]

u still doing IF? what does ur diet look like? u incorporating a refeed every 14days?

how much cardio u doing and when?

lets see it all!

Yes, still doing IF. I am just not disciplined when it comes to my diet, I drink too much on the weekends. I have been thinking to switching back to eating more meals, I think I was more disciplined. Maybe I need to rethink it. What ya think? Def need to do 60/20/20 and fasted cardio. Just need to get more disciplined!

[RaginCajun]

3x15 Leg Curls
3x15 good mornings
3x15 kettlebell squats (knee still shaky so no heavy weight)
3x15 kettlebell lunges
3x15 deadlifts
3x15 standing calf raises
3x15 sitting calf raises
3x15 leg press calr presses
3x15 hanging leg raises
3x15 russian twist
3x15 situps


BAM!!!

[RaginCajun]

definitely feeling my workout from yesterday. like i said before, i think i am going to go back to eating 6-7 meals a day, instead of 2-3. i think that it will keep me more disciplined during the week and will allow me to get more protein in. i want to get back into training multiple times a day, and with IF, it was hard trying to eat in that 8 hour window when i was training twice. i am also pinning ipamorelin/mod-grf 19 twice daily and trying to get 3 in. i haven't been consistent with the pinning either, but trying to. the only thing i really notice with the peps is how good i sleep when i really work my body. i hope this is a good sign of things to come!


my proposed diet: (need to fill in with food, but have the macros worked out)

AM - will start doing fasted cardio at least 3 days a week

meal 1: 45g Pro/ 30g Carbs/ 7g Fats

meal 2: 45g Pro/ 7g Fats

meal 3: 45g Pro/7g Fats

meal 4: 45g Pro/ 30g Carbs/ 7g Fats

evening workout

meal 5: 45g Pro/ 30g Carbs/ 7g Fats

meal 6: 45g Pro/ 30g Carbs/ 7g Fats



TOTALS: 270g Protein/ 90g Carbs/ 42g Fats

[bikeral]

Looking good. Man, I don't know how you guys do it eating so few carbs. I guess I will have to try it at some point.

[RaginCajun]

Looking good. Man, I don't know how you guys do it eating so few carbs. I guess I will have to try it at some point.

i really haven't, trying to though!

[RaginCajun]

Today for cardio I hit Golf balls at the range for about an hour. I have a tourney coming up and it is our office vs our home office. I have to get better than I did today cuz I HATE to lose, HATE! We also have a wager of $100/man and I don't like to lose my money either so I need to step the game up a notch!


I am going to alternate IF days and regular days, and see what happens. I will try to do IF on heavy cardio days and on workout days, regular. On another note, diet was better today, ate four meals and the macros for today are:

Protein. 223g. Carbs 111g. Fats 64g

It's close to where I need to be, but need more protein!

[GirlyGymRat]

i have a hard time getting the protein in but for some reason????carbs and fats no problem WTFreak. hahahaha

[RaginCajun]

i have a hard time getting the protein in but for some reason????carbs and fats no problem WTFreak. hahahaha

i am working on it!!! i love eating protein, just haven't been cooking enough

[SlimmerMe]

Howdy! Working on it! That is the ticket....

[RaginCajun]

Howdy! Working on it! That is the ticket....

Well look at what the cat drug in! Yes mam, working on it!

[RaginCajun]

I worked out Wednesday (delts/tris/chest). I think I am going to have to do machines with chest exercises. My shoulder didn't feel too good with the dumbbells. I will have to assess it next Wednesday.

I took thursday off

I did back and bi's today, plus 15 min of cardio (walking on treadmill at a 10 incline). I plan on going do some cardio tomorrow, either a bike ride (weather permitting) or swimming. I bought a new swim suit and I feel naked in it. Barely any material.

[RaginCajun]

Cardio day, did 1000 yard swim in 23 minutes. Right shoulder felt funny towards the end, but man do I miss swimming!

[RaginCajun]

Leg and abs day. I went into the workout with my hamstrings still tight like a rubberband about to pop! It had been a whole week since I worked them! I'm either not eating enough protein or something else is going on. I still am shoveling food in my mouth and not counting my macros. Broken record I know!

[AXx]

Leg and abs day. I went into the workout with my hamstrings still tight like a rubberband about to pop! It had been a whole week since I worked them! I'm either not eating enough protein or something else is going on. I still am shoveling food in my mouth and not counting my macros. Broken record I know!

BCAA's?? Maybe?? Would that help ya

[RaginCajun]

BCAA's?? Maybe?? Would that help ya

Maybe, but I think it is just me not hitting my protein count for the day.

[AXx]

Maybe, but I think it is just me not hitting my protein count for the day.

Very true, what about stretching them. I know my left knee hurts like hell if I don't stretch my hammies out often.

[GirlyGymRat]

Cardio day, did 1000 yard swim in 23 minutes. Right shoulder felt funny towards the end, but man do I miss swimming!

did u wear the new string speedo? i am soooo bad....i just couldn't resist!

BTW, how did you injure your shoulder???

[RaginCajun]

Very true, what about stretching them. I know my left knee hurts like hell if I don't stretch my hammies out often.

I stretch often and I'm flexible. My Jammie's just never seem to heal fast.

[AXx]

I stretch often and I'm flexible. My Jammie's just never seem to heal fast.

Haha autocorrect got you too. Jammie's?????

[RaginCajun]

did u wear the new string speedo? i am soooo bad....i just couldn't resist!

BTW, how did you injure your shoulder???

Yes I sure did! I felt naked in that thing, the fabric is so thin. Shoulder has been injured for a while, its my rotator cuff. I'm going to try to go swimming in the AM, depending on how I sleep.

[RaginCajun]

Haha autocorrect got you too. Jammie's?????

Hahaha! Sure did!

[RaginCajun]

Cardio day, did 1000 yards in 25 minutes. Kept having goggle issues or the time would have been better. My goal in swimming is to get up to an hour in the pool, I have a ways to go. Shoulder/rotator cuff not feeling any better so still working at strengthening it, I'm just hoping swimming isn't contributing to the non-healing of it. Any who, it's Tuesday biatches!

[AXx]

Cardio day, did 1000 yards in 25 minutes. Kept having goggle issues or the time would have been better. My goal in swimming is to get up to an hour in the pool, I have a ways to go. Shoulder/rotator cuff not feeling any better so still working at strengthening it, I'm just hoping swimming isn't contributing to the non-healing of it. Any who, it's Tuesday biatches!

Google Or Wikipedia???

Reference??? LOL

[RaginCajun]

Google Or Wikipedia???

Reference??? LOL

hahaha, clown!

[bikeral]

Cardio day, did 1000 yards in 25 minutes. Kept having goggle issues or the time would have been better. My goal in swimming is to get up to an hour in the pool, I have a ways to go. Shoulder/rotator cuff not feeling any better so still working at strengthening it, I'm just hoping swimming isn't contributing to the non-healing of it. Any who, it's Tuesday biatches!

Dude 1000 yards in the water is no joke. Good job man.

[RaginCajun]

Dude 1000 yards in the water is no joke. Good job man.

thanks! i am working on gaining my endurance back in the pool.

just want to continue to be a bad ass!

hahaha

[RaginCajun]

Went hit golf balls this evening for cardio. My arms were tired but I managed some good swings. I still need to practice!

[RaginCajun]

Did delts/tris/chest during my lunch hour. Now it's time for some co-Ed kickball!

[GirlyGymRat]

Yes I sure did! I felt naked in that thing, the fabric is so thin. Shoulder has been injured for a while, its my rotator cuff. I'm going to try to go swimming in the AM, depending on how I sleep.

i got a pesty shoulder too. have u tried physical therapy?

[RaginCajun]

i got a pesty shoulder too. have u tried physical therapy?

i prob need a MRI on that and my left knee. i know the exercises to do for it, just have not been as consistent with it, like my diet!

[RaginCajun]

Did back and bi's. I'm whooped

[bikeral]

Yo RC, how was the weekend? Did we keep the liquid carbs down to a minimum?

[RaginCajun]

Yo RC, how was the weekend? Did we keep the liquid carbs down to a minimum?

weekend was a blast!

nope, didn't eat and sleep too much this weekend

i am still tired!

[GirlyGymRat]

^^^ oh my!

[RaginCajun]

^^^ oh my!

Oh my is probably putting it gently!!!