RaginCajun's Daily Log

[RaginCajun]

RC not out of bed yet lol

Hehe.

[RaginCajun]

didn't post my workout yesterday, but i did more rotator cuff work and calf work. really going to focus on those smaller/weaker muscles in the next few weeks as i want to start lifting heavier at least once/twice a week. this week will be a quasi off week as i will be traveling home for easter and want to spend time with family and friends. i will get some training in this week and see how the week goes. hoping to get out and do some fishing!!!

[bethdoth]

Way to work those muscles that we tend to neglect. I have been focused on rear delts and lower outer chest lately.

[RaginCajun]

Way to work those muscles that we tend to neglect. I have been focused on rear delts and lower outer chest lately.

I need to work on my glutes and hammies more also.

I am finding more and more weak spots and going to really focus on them. Too much neglect in the past and a whole lot of scar tissue

[RaginCajun]

Did some hill sprints, walked, jogged, stretched, and just enjoyed the scenery. Did right under 3 miles in 50 minutes

[RaginCajun]

45 minutes of walking

[RaginCajun]

My calves are really sore today from Monday's workout. I plan on giving my body somewhat of a rest starting today and prob end on Sunday. Driving back to the home land after work today, ready to go fishing and eat some good crawfish!

[zaggahamma]

Sub 180 even with the xtra po boys awesome bro

Hope yall catch a mess o fish

[RaginCajun]

45 minutes of cardio (walked/lil jog/few hills)

Legs are feeling a little better but I can still feel the knots and tight tendons. I think being barefoot and wearing flip flops all weekend helped out some, and I stayed busy the entire time.

Still trucking!

[GirlyGymRat]

45 minutes of cardio (walked/lil jog/few hills) Legs are feeling a little better but I can still feel the knots and tight tendons. I think being barefoot and wearing flip flops all weekend helped out some, and I stayed busy the entire time. Still trucking!

Did u ever discover what's causing these knots?

[RaginCajun]

Did u ever discover what's causing these knots?

No ma'am sure haven't

I'm still thinking it is some type of mineral deficiency or something

Feels like my quad and vastus lateralis are stuck together

[RaginCajun]

1 hour of cardio (walk/few hills)

[RaginCajun]

41 minutes of cardio (walk/7 hill sprints)

[RaginCajun]

pissed excellence this morning!

did legs today: abduction, adduction, hammie curls, leg extension, and calves. walked on a 15 deg incline @ 3.4 mph afterwards for a little cardio. only took one minute breaks in between sets and will be bumping the weight up next week. hoping to get some more cardio in this evening

i have all my food planned for the week so no surprises unless something work related comes up. today's lunch and snack menu - 8oz-9oz of baked chicken thighs, cup and a half of brown rice, 6 strawberries, a banana, deer jerky, and roasted soy nuts. i will prob have left over fried saccalait (white crappie for you yankees) for supper along with a veggie. finally, i will wash all of that down with some blue bell no sugar ice cream topped with a serving of brownie brittle (stuff has to have crack in it!).

[RaginCajun]

64 minutes of walking

First two a day in a while

Legs are fried!

[RaginCajun]

48 minutes of walking

Will be doing a lot of stretching and grinding on my legs later on

[RaginCajun]

legs are feeling somewhat better today, sore! still have knots all over but i can feel some relief. i am wanting to run again but know that i need to get my legs right before i do. it really sucks having to hold back, feel like a caged animal!

on another note, started taking Vitamin D3 (4000IUs) and calcium (4800mg) together in one pill, and some fish oil. hoping to see/feel a difference in the next few months (praying sooner!). will weigh in later on in the week to see where i stand, been sitting around 180 lbs for the past few weeks

[RaginCajun]

Crushed back n bis!

[RaginCajun]

15 minutes of swimming with fins on

[RaginCajun]

45 mins of cardio (walk/jog)

[RaginCajun]

45 mins of cardio (walk/jog)

[RaginCajun]

33 mins of cardio (walk/jog)

[bethdoth]

Humm looks like you are working out a lot... don't forget a rest day every now and then. I actually took 2 days off this week and let my muscles rest.

[RaginCajun]

Humm looks like you are working out a lot... don't forget a rest day every now and then. I actually took 2 days off this week and let my muscles rest.

sup bud!

i actually took off yesterday, felt lazy!

definitely needed the rest. i have been getting to bed late every night and need to start trying to get to bed earlier so that i can work out in the AM. i am wanting to start lifting again.

[RaginCajun]

Weighed in today at 180.0 lbs.

Yesterday, did 4.5 miles of hiking, pulling a wagon with 200lbs of corn. We took turns down it but drug the 200lbs twice, to two different feeders, was soaked!

Body is feeling a little tight today but a good tight.

Will be trying to only have carbs post training.

And going to force feed myself some greens for Bio!

[RaginCajun]

45 minutes of leisurely biking

[GirlyGymRat]

How's the knots darling?

[RaginCajun]

How's the knots darling?

They are still there but overall, getting better. Plan on rolling on a stiffer foam roller later on, it has a plastic pipe on the inside so it doesn't give much. Going to start lifting again next week, focusing on my weak points

[GirlyGymRat]

They are still there but overall, getting better. Plan on rolling on a stiffer foam roller later on, it has a plastic pipe on the inside so it doesn't give much. Going to start lifting again next week, focusing on my weak points

That's good news!!!! Wonderful. You think it's the rollers that making the difference?

[RaginCajun]

That's good news!!!! Wonderful. You think it's the rollers that making the difference?

That and hoping the extra vitamins!

[RaginCajun]

did a quick but good full body workout at lunch

squats, dead lifts, rows, and incline hammer press

[RaginCajun]

47 minutes of walking, legs are fried!

Left hammy feels weird so will be paying attention to it.

Stretching and rolling later on

[RaginCajun]

freakin sore as shyt today from yesterdays HIT lunch workout

i am going to try to remember to stretch throughout the day

and i know it is going to hurt more tomorrow!

[anabolicsqa]

hello all. i am new to this site but have been reading other peoples questions. i am looking to trim away bodyfat, and get under 180 lbs by May. i have been involved in sports all my life and competed as a powerlifter in college. i have been working with weights for years and have a science background. i want to lose the fat in my stomach and my chest. i inherited the "fat" titties from both sides of my family, so genetics plays a role in where my fat gets placed. i want to have abs! currently, i am training for a 10k that is at the end of april. i have been running and weight lifting consistently for a few months. i can now do 4 miles without stopping. my diet is not bad, except on weekends. i like to socialize, hunt, and fish. and i like to have the occasional adult beverage. this is what hinders my training but i do enjoy those things in my free time. as of jan 3rd, i am down from 196 to 190. i started doing the fasted morning workouts, and i love it! just sometimes it doesn't feel like i have enough energy. i am working on a routine that best fits my schedule and myself. as of now, i am trying to swim 2 days a week, run 2/3 days a week, and weight train (my favorite) 2/3 days a week. it is tough to get the leg weight training in because i need to build up my endurance on my runs, and my favorite exercise is the squat. but can't go heavy on squats anymore because of a bum knee, which also hinders my running. but no pain no gain! i will post my diet later on this evening, and hopefully get a pic up so i can get further advice on what exercises to do to help transform. one of my biggest things is motivation and excuses. i can find an excuse for everything. well enough about that, here are my stats.

Ht: 5' 10”
Wt: 190 lbs
BMR: 1860
TDEE: 2604
BF%: estimate 20% (done with electronic devices, one said 17 other said 22.)
LBM: 69 kg

I can relate to you on excuses. What has held me back from further progress in diets is taking the advice to eat this or that (protein to avoid muscle loss, carbs to keep metabolism up) and turn it into an excuse to give into hunger and go eat more. When I realized this, I bought locks and chains to lock-up all my food sources, including protein powder and put the locks' keys in my car, in the parking lot, before bedtime. The inconvenience of getting out of bed, going to the parking lot, the unlocking, and the thought of making a conscious decision to fail, made me face the hardest part of cutting (imho) and deal with it...until I wake up and have tomorrow's meal #1. My diet was moderate on carbs and protein, but zero fat, except for EPA/DHA. I wanted to reach my lowest BF% ever, but my calorie restriction was probably too extreme since 1-2 more weeks put me near 125 lbs. whereas I began at 160 lbs. or so of BF > 10%. I was still lifting, but still sacrificed too much muscle. I wasn't on anything but a moderate dose of prescribed T replacement. Nonetheless, I managed to break through the barrier of "excuses" that had always halted or slowed my progress. I know losing that much muscle doesn't appeal to you, but my point is that it's very possible to drop more fat, but it it's hard. I wasn't really upset as I reached 125 lbs. I had muscle definition, and any lost muscle was later rebuilt as lean, quality muscle. I might have held onto more muscle if I had other things to add to the prescription T.

note: I did absolutely no cardio, since it increases my appetite so much that I get insomnia from hunger.

[RaginCajun]

I can relate to you on excuses. What has held me back from further progress in diets is taking the advice to eat this or that (protein to avoid muscle loss, carbs to keep metabolism up) and turn it into an excuse to give into hunger and go eat more. When I realized this, I bought locks and chains to lock-up all my food sources, including protein powder and put the locks' keys in my car, in the parking lot, before bedtime. The inconvenience of getting out of bed, going to the parking lot, the unlocking, and the thought of making a conscious decision to fail, made me face the hardest part of cutting (imho) and deal with it...until I wake up and have tomorrow's meal #1. My diet was moderate on carbs and protein, but zero fat, except for EPA/DHA. I wanted to reach my lowest BF% ever, but my calorie restriction was probably too extreme since 1-2 more weeks put me near 125 lbs. whereas I began at 160 lbs. or so of BF > 10%. I was still lifting, but still sacrificed too much muscle. I wasn't on anything but a moderate dose of prescribed T replacement. Nonetheless, I managed to break through the barrier of "excuses" that had always halted or slowed my progress. I know losing that much muscle doesn't appeal to you, but my point is that it's very possible to drop more fat, but it it's hard. I wasn't really upset as I reached 125 lbs. I had muscle definition, and any lost muscle was later rebuilt as lean, quality muscle. I might have held onto more muscle if I had other things to add to the prescription T. note: I did absolutely no cardio, since it increases my appetite so much that I get insomnia from hunger.

Thanks for stopping by!

[RaginCajun]

Killed a full body workout, arms were locking up carrying groceries

[RaginCajun]

60 minutes of walking

[RaginCajun]

45 minutes of cardio (walking/stairs/jogging).

Sweating like a stuck pig!

[GirlyGymRat]

45 minutes of cardio (walking/stairs/jogging). Sweating like a stuck pig!

Doing a lot of cardio recently....hmmmm

[RaginCajun]

Doing a lot of cardio recently....hmmmm

and just think if i counted all the bedroom gymnastics! hehe

trying to slowly ramp it up, wanting to ride those long miles again!

if my damn legs would work, watch out!!!!!!!

they are feeling somewhat better but i still feel, 'crooked'. feet don't feel like they are hitting the ground in the same manner, feels like my left leg is under me and my right one is out to the side some. i think the D3 is helping some, only time will tell!