RaginCajun's Daily Log

[RaginCajun]

Did a full body workout today, and did some zercher squats!

Felt run down in the gym, really haven't been getting enough rest the past two weeks. Tis the season!!!

Weight was 167 lbs this morning

[RaginCajun]

weighed in at the same weight this morning at 167 so i guess it wasn't just water.

i also noticed that a pair of dress pants that use to fit snug now are loose. sucks cuz i really like the pants!

i am heading to Philly tomorrow morning and may run into dukk and jimmyink!

i have a friend who coaches for the eagles so i have field passes!

i will try not to eat too many cheesesteaks!!!!

[RaginCajun]

Barely survived Philly

Beautiful city, loved the architecture

Ate at 3 different cheesesteak places, Dinics was the best IMO

Reached my goal of seeing 163 on the scale.

Will have set a new goal for next year!

Just noticed that I am down 30lbs since I started here!!!!

[SlimmerMe]

Just noticed that I am down 30lbs since I started here!!!!

YIPPY! YIPPY! YIPPY! Love hearing this! Wonderful OOCajun!

[RaginCajun]

YIPPY! YIPPY! YIPPY! Love hearing this! Wonderful OOCajun!

well thank you my dear!!!!!!

stay tuned, more to come!

[RaginCajun]

i hope everyone had a great Christmas!

i think i gained the 5 pounds i lost!

everyone complimented me on the way i looked, some of them hadn't seen me since the previous christmas

my new year's goal is to see my abs by flossin' season!!!!!!!!!!

each year has been getting better and better and now, its time to turn it back on again

i have 3 weddings in the future and standing in two of them, bachelor parties!

i also think i will be introducing a cycle sometime around spring, stay tuned!

[GirlyGymRat]

you are doing great!!! happy new years!

[RaginCajun]

you are doing great!!! happy new years!

thanks, but this year isn't over just quite yet!

how's everything your way?

[GirlyGymRat]

thanks, but this year isn't over just quite yet!

how's everything your way?

hopefully loosing the boot and scheduling the rotator cuff surgery for early January. i am bored. can't workout out. becoming a couch potatoe

[RaginCajun]

hopefully loosing the boot and scheduling the rotator cuff surgery for early January. i am bored. can't workout out. becoming a couch potatoe

damn!

i need to schedule an ortho visit, my rotator cuff is all jacked up!

glad to hear you are losing the boot. can you do any ab exercises?

that should at least get you doing something

[SlimmerMe]

Hope you GRrrrrrrrrrrrrrreat Christmas!

[RaginCajun]

Hope you GRrrrrrrrrrrrrrreat Christmas!

i had a really grrrrrrrrrrrrrreeeeeeeaaaaaaaat Christmas!

ate waaaaaaaaaaaaaaaaaaaay toooooooooooo much fattening things, which were fabulous by the way

thinking about signing up for a race to get/keep my ass in check

unless you are heading down here with a WHIP!

[RaginCajun]

Happy New Year everyone!

still feeling a little dehydrated but weighed in at 168.4 lbs this morning.

working on my weekly routine in regards to training and dieting

training will be similar to my tri training days, swim/bike/run with some weights/kettlebell exercises mixed in (cross train)

i have my macros worked out for 1800cals with a 50/30/20 split. (was thinking 60/20/20, but i figured with all the cardio, 30% carbs might work better for training intensely)

i will start back training tomorrow and will have to ease back into it, haven't looked at the gym in 2-3 weeks!

[RaginCajun]

Macros for the day:

214g pro/ 101g carbs/ 58g fat

[Back In Black]

Like the proposed split mate. 50/30/20 is my personal favourite for cutting. Just make sure it's 20% fat!

Are you gonna have a concerted effort or chip away at it over the long term as you have been?

[RaginCajun]

Like the proposed split mate. 50/30/20 is my personal favourite for cutting. Just make sure it's 20% fat!

Are you gonna have a concerted effort or chip away at it over the long term as you have been?

Touche!

i am going to try to give a better effort than the past because i can see the progress i made over the past two years and want to better it!

i am just hoping to have an injury free year! it seems that injuries plague me the most when i want to really give it my all

i will go run today for the first time in a while and hoping that my left calf will act normal!

are you up and moving around yet?

[Back In Black]

Kind of mate. I dropped 7lbs over the holidays due to illness which is crap but, on the plus side, I enter a year leaner than ever rather than like a Christmas pud!

Managed to lift last 2 days, first times since op. 65% of my last workouts weights and 65% the amount of sets. Not gonna be at my best til end of Feb but soon I'll be better tha ever!

Good news you are gonna have a good run at it. I agree the slightly higher carbs will allow you a little more focus on some cardio. Though, God knows why you like running

[RaginCajun]

Kind of mate. I dropped 7lbs over the holidays due to illness which is crap but, on the plus side, I enter a year leaner than ever rather than like a Christmas pud!

Managed to lift last 2 days, first times since op. 65% of my last workouts weights and 65% the amount of sets. Not gonna be at my best til end of Feb but soon I'll be better tha ever!

Good news you are gonna have a good run at it. I agree the slightly higher carbs will allow you a little more focus on some cardio. Though, God knows why you like running

that's good to hear stem.

and yes, have to chase dem bunnies!!!!!!!!!

who knows, i may even get to see my abs this year!

[SlimmerMe]

happy new year and hope your dreams come true!

[RaginCajun]

happy new year and hope your dreams come true!

Hey there stranger!

Happy New Year to you!

Only time will tell......................

[RaginCajun]

Macros for the day: 200g pro/ 128g carb/ 88g fats

Fats are def too high for the day

Cardio: 20 minutes jogging and then 15 min row machine

I felt good at first but crashed hard on the row

Work in progress

Two years ago today I was 30 lbs heavier

That is all for now

[alex18]

Two years ago today I was 30 lbs heavier

That is all for now

Just spent 20 mins flicking through this thread.... 30lbs is some good solid progress! Well done!

[RaginCajun]

Just spent 20 mins flicking through this thread.... 30lbs is some good solid progress! Well done!

Thanks!

I know it could have been more but I am a wild one!

Stay tuned, just getting started this year!

[RaginCajun]

weighed in at 166.4 lbs this morning

i will be starting back fasted cardio next week in the AM

atomini and 405 have been looking into carbless PWO, and it has me intrigued

[gbrice75]

WHERE

ARE

THE

PICS!!!??

It's only been what - a year since I asked last? And you can't call me out now, because I recently posted some!

[RaginCajun]

WHERE

ARE

THE

PICS!!!??

It's only been what - a year since I asked last? And you can't call me out now, because I recently posted some!

you sound like tbuddy!

i may get some up

maybe

[bikeral]

Hey RC happy new year and all.

Good luck on the new diet. Not much room for beer with 50/30/20 split.

[gbrice75]

you sound like tbuddy!

i may get some up

maybe

Meh. Same thing you told me a year ago!

[GirlyGymRat]

Pics or it didn't happen!!!

[RaginCajun]

Pics or it didn't happen!!!

Oh, now you too!!!!

[RaginCajun]

Did 25 min on the stationary bike

Felt sluggish today

Cooking a chocolate banana bread pudding for the Texans game to bring to a coworkers party

Nothing fat free about it!

[RaginCajun]

Hey RC happy new year and all.

Good luck on the new diet. Not much room for beer with 50/30/20 split.

Al!!!!!!!

Nope, switched to scotch!

Hahaha

Hope all is well in the New Year

[RaginCajun]

Did a 5 min warmup on rowing machine then did this:

Kettle bell swings 35lb x 10
20 Russian twists with 12 lb ball
10 push-ups with feet elevated
10 sit-ups
10 goblet squats

Repeated this 5 times

Then did:

10 lat pull downs
10 regular push-ups
10 bicep curls each arm 20 lbs
10 sit-ups

Repeated 3 times

Did that whole workout fasted!

[RaginCajun]

30 minutes of fasted cardio done!

[SlimmerMe]

^^^ goody goody! Way to go!

[RaginCajun]

WHERE

ARE

THE

PICS!!!??

It's only been what - a year since I asked last? And you can't call me out now, because I recently posted some!

Pics or it didn't happen!!!

did someone say pics?

[bikeral]

30 minutes of fasted cardio done!

Way to go.


So... where are the pics

[alex18]

did someone say pics?

Get your kit off sexy so we can have a real look ;-)

[RaginCajun]

Weighed 166 lbs even this morning

Woke up to do fasted cardio but I had the biggest sinus headache so I tried to sleep it off. Sinus headache stayed with me all day until I hit the gym!

Did 10 min warmup on rowing machine, then did a 25 min kettlebell workout, then did 15 min on the treadmill at 15 incline and 3.7 mph. I hit the steam room afterwards and it helped out some with the headache.

Diet was on point today!

[RaginCajun]

Get your kit off sexy so we can have a real look ;-)

Only get the real look in real life!

But yes, I am a sexy beast!

Thanks for stopping bye