RaginCajun's Daily Log

[RaginCajun]

Did another full body workout, kettlebell style

Walked out feeling drained

Starving!

[RaginCajun]

30 min cardio and abs done!

[bikeral]

Good job bro.

[RaginCajun]

Good job bro.

Thanks bikeral!

I have new focus that will hopefully continue.

Still have a shit ton of stuff going on right now so stressed but the gym helps!

Starting to feel animal like again.

[GirlyGymRat]

R u ready for the contest. Food and exercise and gear!?!

[RaginCajun]

R u ready for the contest. Food and exercise and gear!?!

Nope!

I have to see about the gear, not sure if I will be running anything but we will see

Food, never had a problem with eating! Hahahahaha

[RaginCajun]

Did a 3 mile run in 35 minutes yesterday.

Didn't hit my protein macros for the day and my carbs were a little higher than I wanted.

Allergy season is here! I can barely breathe this morning!

Was on the road yesterday and back on it today. My diet sucks when I am on the road and I haven't taken the time to cook lately since I have been working really late everyday.

[bikeral]

How's the toe champ?

[Back In Black]

How's the toe champ?

How do you become a champion of toes? RC, I wanna hear a good story behind this

[RaginCajun]

How's the toe champ?

It's still there but I'm almost back up to speed!

[RaginCajun]

How do you become a champion of toes? RC, I wanna hear a good story behind this

I am the Champ at a lot of things!

Story, hmmmmmmm, well, there was this one time, at band camp.............

[RaginCajun]

Posted the website where my pics are in the Improved Comp thread.

On the road again today and prob tomorrow.

Training needs to be stepped up this week!

I cooked all evening so my fridge is stocked with chicken, brown rice, and broccoli.

Weight today,168 lbs.

[GirlyGymRat]

Posted the website where my pics are in the Improved Comp thread.

On the road again today and prob tomorrow.

Training needs to be stepped up this week!

I cooked all evening so my fridge is stocked with chicken, brown rice, and broccoli.

Weight today,168 lbs.

Food sounds good!!

[RaginCajun]

Food sounds good!!

I am just finding it hard to get all my protein macros but working on that!

I need to make some jerky or something to munch on when I'm on the road.

[RaginCajun]

Macros for the day: 53%pro/24%carbs/23%fats

It was a rough guess but I think I got it as close as possible using my fitness pal app.

I killed it in the gym today, my legs will be screaming at me. I also attempted to do dips for tris, but I couldn't, right shoulder/rotator cuff just could not take it. Sucks!

Do I need to have a refeed with only consuming about 100g of carbs a day?

I was on the road today so really got hungry about 4, so hoping once I'm back in the office, I can overcome this. I kept burping and basically threw up in my mouth doing legs. Glad I don't drive a manual

[RaginCajun]

Macros for today: 42%pro/ 24%carb /34%fat

Went a little over on fats today, it was the pulled pork at lunch. It made my cals go over by about 200 so looks like more cardio!

Forgot to add that I ran 3 miles today

[jasc]

Great log Ragin!

Kinda late to the party, but I'm subscribed

[RaginCajun]

Great log Ragin!

Kinda late to the party, but I'm subscribed

Never late to one of my parties!

[-KJ-]

Nice job bro still going strong

[RaginCajun]

45 minutes of fasted cardio, done!

Diet was not 100% yesterday. I hit my protein mark plus some but had 3 beers and chips n salsa! All of this was after kickball, it was two girls bday on the team so we went celebrate some. I didn't sign up for kickball this go round but they needed an extra male player so I went.

Plan on running some hill sprints this evening

[RaginCajun]

Nice job bro still going strong

Your back, again! Haha

It's still a work in progress but I signed up for that comp thing going on in the lounge so have to grind hard!

[-KJ-]

Im always in and around need motivation and this is the place for it.

[RaginCajun]

Macros for the day: 58% pro/ 24% carbs/ 18% fats

diet was spot on! 278g pro/117g carbs/ 39g fats

did 10 hill sprints with a min rest in between each one, then threw a frisbee with a friend for another 30-45 minutes.

i think i almost have my plan worked out as i did not really have one coming into this.

[GirlyGymRat]

Macros for the day: 58% pro/ 24% carbs/ 18% fats

diet was spot on! 278g pro/117g carbs/ 39g fats

did 10 hill sprints with a min rest in between each one, then threw a frisbee with a friend for another 30-45 minutes.

i think i almost have my plan worked out as i did not really have one coming into this.

Awesome macros!! Proud of ya!!!

What workout plan you got cooking?

[-KJ-]

Hill sprints excellent workout.

And Im interested to hear this workout too.

[RaginCajun]

Here is the plan!

Monday: AM- Swim

Tuesday: AM- Bike PM- Run (light intensity - need to build a good base before i tear into it!)

Wednesday: AM- X-train (Heavy weights- 3 sets x 5 reps/or 1 warm up set, 2 working sets to failure) PM- Yoga / Stretch

Thursday: AM- Swim

Friday: AM- X-train (Kettlebell/focused on core/lower back)

Saturday: Long Bike

Sunday: Long Run

Weekend days are interchangable. May throw an extra yoga class in on the weekend. I am looking to build off of this and plan will change as I adapt!

I am also planning a cycle so will be getting that together over the weekend for critique.

Diet: 50/30/20 my TDEE is around 2116 so trying to eat around 1800 cals a day. I am reading Marcus's Prime before cycle so may try to incorporate that into this

[-KJ-]

You will need rest IMO Cajun. Other than that I feel the plan looks solid and look forward to seeing your progress on all 3 disciplines

Good luck

[RaginCajun]

You will need rest IMO Cajun. Other than that I feel the plan looks solid and look forward to seeing your progress on all 3 disciplines

Good luck

Thanks bud!

[RaginCajun]

well, i just found about some of these wedding parties that i am in.

my month of april is freakin booked solid and i have yet to find a place to live!

cortisol is def high!!!!!!!!

FML!

[jasc]

well, i just found about some of these wedding parties that i am in.

my month of april is freakin booked solid and i have yet to find a place to live!

cortisol is def high!!!!!!!!

FML!

Get an RV!

Your home will be wherever you park it.

Plus, how easy would it be to take home a bridesmaid when your home is right outside the wedding!

Same goes for bars, the beach etc...

Plus you never have to worry about having a DD!

[RaginCajun]

Gym = done!

I really concentrated on my core, and I will be sore!

Plan on riding my mountain bike tomorrow to get the dust off of it, and me! Just hoping the weather holds out.

[RaginCajun]

Get an RV!

Your home will be wherever you park it.

Plus, how easy would it be to take home a bridesmaid when your home is right outside the wedding!

Same goes for bars, the beach etc...

Plus you never have to worry about having a DD!

I like it!

Maybe I will propose that to my roommate, her dad bought Richard Petty's old RVs (so I think).

[RaginCajun]

Did an hour mountain bike ride today.

I forgot how extreme mountain biking can be!

I felt like I was on a thrill ride!

[RaginCajun]

Did a full body workout this morning.

PM - 3 mile run, took 37 min. My legs are toast!

[RaginCajun]

Macros: 54% pro/ 32% carbs/ 14% fats

[GirlyGymRat]

Macros: 54% pro/ 32% carbs/ 14% fats

Not bad. Not bad.

[RaginCajun]

Just got done a 26 minute swim, did 1000 yards.

Forgot to weight in today.

Def sore today from doing lunges yesterday.

Monday!

[bikeral]

Man, you are hitting that high protein macro. How is that working out for energy?

[RaginCajun]

30 minutes fasted cardio (stationary bike - hills).

Forgot to post macros for yesterday: 46% pro/ 35% carb/ 15% fat. Not too bad but not perfect

I was full of energy this morning once I got thru the initial burn, felt good!

I just purchased some GABA, so sleep should get better, just need to double check dosing

[RaginCajun]

Man, you are hitting that high protein macro. How is that working out for energy?

So far so good.

I will reassess in another week or two since I just started this new training schedule