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Thread: RaginCajun's Daily Log

  1. #4641
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    Quote Originally Posted by zaggahamma View Post
    good good

    good to see u still killin it!
    Killing it more than ever!

    Joined that competition in the lounge, Diesel drug me into it and so glad he did. Kind of relit the fire so to speak.

    Glad to hear you are good man! Looks like your dog is still eating good, haha!
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  2. #4642
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    Meh, 35 minutes on the bike at the gym. Body is sore and tired today

  3. #4643
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    RaginCajun's Daily Log

    another 45 minutes in the gym. 10 minutes of rowing, 20 on the bike, some stretching and adductor/abductor work. Feeling sluggish today, about to maul some food so maybe that will help. May need a rest day tomorrow but not really feeling sore, feeling more run down. Hopefully this big plate of general tso’s will help, haha!

  4. #4644
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    DC Workout A

    Rowing
    Set 1: 5 min

    Calf Press
    Set 1: 80 lb × 60

    Incline Bench Press
    Set 1: 55 lb × 12

    Notes: Dumbbells

    Hammer Strength Press
    Set 1: 60 lb × 17

    Decline Bench Press
    Set 1: 135 lb × 18

    Notes: Smith machine

    Front Rack Chins
    Set 1: 0 lb × 12

    Notes: Body weight

    Front Lat Pulldown
    Set 1: 120 lb × 20

    Close Grip Pulldown
    Set 1: 120 lb × 12

    Deadlift
    Set 1: 135 lb × 20

    T Bar Row
    Set 1: 100 lb × 17

    Notes: Machine

    Upright Barbell Row
    Set 1: 95 lb × 20

    Tricep Extension
    Set 1: 70 lb × 20

    Did an old dog crap routine, man, it was tough! My arms and back are so pumped right now!

  5. #4645
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    Kill it
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  6. #4646
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    Workout

    Cycling
    Set 1: 20 min

    Kettle bell Swings
    Set 1: 65 lb × 10
    Set 2: 65 lb × 10
    Set 3: 65 lb × 10

    Single Leg Kettle Bell Deadlift
    Set 1: 18 lb × 8
    Set 2: 18 lb × 8

    Notes: Each leg

    Kettle Clean N Press
    Set 1: 28 lb × 8
    Set 2: 28 lb × 8

    Notes: Each arm

    Leg Extension
    Set 1: 160 lb × 10
    Set 2: 160 lb × 10

    Elliptical
    Set 1: 5 min

    Trx Strap - Power Row
    Set 1: 0 lb × 10
    Set 2: 0 lb × 10

    hammer chest press
    Set 1: 80 lb × 8
    Set 2: 45 lb × 10

    Notes: Drop set

    Sauna and steam!
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  7. #4647
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    PHAT Day 1

    Rowing
    Set 1: 4 min

    Upright Barbell Row
    Set 1: 70 lb × 10
    Set 2: 70 lb × 10
    Set 3: 70 lb × 10
    Set 4: 90 lb × 5
    Set 5: 90 lb × 4
    Set 6: 90 lb × 4

    Bench Press
    Set 1: 55 lb × 6
    Set 2: 55 lb × 6
    Set 3: 65 lb × 4
    Set 4: 65 lb × 4
    Set 5: 65 lb × 4
    Set 6: 65 lb × 3

    Notes: Dumbbells. Right shoulder feels funny so didn’t go heavy weights

    Chin Up
    Set 1: 15 reps
    Set 2: 10 reps
    Set 3: 10 reps
    Set 4: 10 reps
    Set 5: 5 reps

    Notes: Assisted chins - 80lbs. Total 50 reps

    Shoulder Press
    Set 1: 120 lb × 4
    Set 2: 140 lb × 3
    Set 3: 140 lb × 3
    Set 4: 140 lb × 3

    Notes: Machine

    Cable Row
    Set 1: 120 lb × 6
    Set 2: 120 lb × 6
    Set 3: 120 lb × 6

    Found some workouts on the Strong app. This week will be Layne Norton's PHAT training. Time to switch it up some!

  8. #4648
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    PHAT Day 2 workout

    Cycling
    Set 1: 5 min

    Squat
    Set 1: 135 lb × 6
    Set 2: 225 lb × 3
    Set 3: 225 lb × 3
    Set 4: 225 lb × 3
    Set 5: 225 lb × 3
    Set 6: 225 lb × 3

    Notes: Smith machine

    Seated Leg Curl
    Set 1: 70 lb × 15
    Set 2: 65 lb × 15
    Set 3: 60 lb × 15

    Leg Extension
    Set 1: 120 lb × 15
    Set 2: 110 lb × 15
    Set 3: 100 lb × 15

    Lunge (Barbell)
    Set 1: 40 lb × 8
    Set 2: 40 lb × 8
    Set 3: 40 lb × 8

    Standing Calf Raises
    Set 1: 12 reps
    Set 2: 12 reps
    Set 3: 12 reps
    Set 4: 12 reps
    Set 5: 12 reps

    Notes: Each leg no weight

    Hack Squat
    Set 1: 180 lb × 10
    Set 2: 180 lb × 10
    Set 3: 180 lb × 10

    Notes: Had 2 45s on each side on the back squat machine

    Romanian Deadlift
    Set 1: 225 lb × 5
    Set 2: 225 lb × 5

    I'm spent, freaking spent!

  9. #4649
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    PHAT Day 3

    Cycling
    Set 1: 5 min

    Barbell Row
    Set 1: 135 lb × 6
    Set 2: 185 lb × 3
    Set 3: 175 lb × 3
    Set 4: 175 lb × 3
    Set 5: 175 lb × 3
    Set 6: 175 lb × 3

    Notes: Smith machine

    Chin Up
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps
    Set 4: 10 reps
    Set 5: 10 reps

    Notes: Assisted chin ups, 50 total reps

    Machine Row
    Set 1: 120 lb × 8
    Set 2: 120 lb × 8
    Set 3: 120 lb × 8

    Hammer Strength Lat Pulldown
    Set 1: 45 lb × 10
    Set 2: 45 lb × 10
    Set 3: 45 lb × 10

    Notes: 45 on each side

    Shoulder Press (Dumbbell)
    Set 1: 25 lb × 8
    Set 2: 25 lb × 8
    Set 3: 25 lb × 8

    That was yesterday’s workout. Was supposed to take a rest day yesterday but misread the program. Wil take today off from weights as I am sore and tight as hell. Will need to stretch and do some cardio.

  10. #4650
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    PHAT Day 4

    Cycling
    Set 1: 5 min

    Deadlift
    Set 1: 225 lb × 5
    Set 2: 225 lb × 5
    Set 3: 245 lb × 5
    Set 4: 245 lb × 5
    Set 5: 245 lb × 5

    Lunge (Barbell)
    Set 1: 50 lb × 8
    Set 2: 50 lb × 8
    Set 3: 50 lb × 8

    Romanian Deadlift
    Set 1: 245 lb × 5
    Set 2: 245 lb × 5
    Set 3: 245 lb × 5
    Set 4: 245 lb × 5
    Set 5: 245 lb × 5

    Notes: Same deadlifts as before, with step in bar and wrist straps

    Leg Extension
    Set 1: 110 lb × 15
    Set 2: 110 lb × 15

    Standing Calf Raise (Machine)
    Set 1: 70 lb × 40

    Needed that rest day, pissed some excellence today!

  11. #4651
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    An hour of cardio, weedeated and push mowed the grass. Definitely feeling it!

  12. #4652
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    PHAT Day 5
    Saturday, March 17, 2018 at 8:51 AM

    Cycling
    Set 1: 5 min

    Bench Press
    Set 1: 135 lb × 6
    Set 2: 185 lb × 4
    Set 3: 185 lb × 4
    Set 4: 185 lb × 4
    Set 5: 195 lb × 3
    Set 6: 195 lb × 3

    Notes: Flat bench - Smith machine. First time on bench in a long time, shoulder felt good!

    Cable Flyes
    Set 1: 30 lb × 10
    Set 2: 30 lb × 10

    Hammer Strength Chest Press
    Set 1: 90 lb × 5
    Set 2: 90 lb × 5

    Notes: 90 lb on each side. Damn right shoulder acted up on here, felt like it almost popped in and out of place

    Bicep Curl (Dumbbell)
    Set 1: 20 lb × 10
    Set 2: 20 lb × 10
    Set 3: 20 lb × 10

    Tricep Extension
    Set 1: 90 lb × 10
    Set 2: 90 lb × 10

    Crunch
    Set 1: 50 reps
    https://strong.app.link/7GCD2LVumL

  13. #4653
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    90 minutes of cardio on the bike

  14. #4654
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    RaginCajun's Daily Log

    PHAT Day 1

    Rowing
    Set 1: 3 min

    Upright Barbell Row
    Set 1: 80 lb × 5
    Set 2: 80 lb × 5
    Set 3: 80 lb × 5
    Set 4: 80 lb × 5
    Set 5: 80 lb × 5
    Set 6: 80 lb × 5

    Bench Press
    Set 1: 185 lb × 3
    Set 2: 185 lb × 3
    Set 3: 185 lb × 3
    Set 4: 185 lb × 3
    Set 5: 185 lb × 3
    Set 6: 185 lb × 3

    Notes: Flat bench smith machine. Went slow, made it hurt!

    Chin Up
    Set 1: 50 reps

    Notes: Assisted chins, 50 total reps

    Shoulder Press
    Set 1: 130 lb × 3
    Set 2: 130 lb × 3
    Set 3: 130 lb × 3
    Set 4: 130 lb × 3

    Notes: Machine

    Cable Row
    Set 1: 120 lb × 8
    Set 2: 120 lb × 8

    Exercise Ball Crunch
    Set 1: 15 reps
    Set 2: 15 reps
    Set 3: 15 reps

    Notes: Medicine ball 4lbs throws on decline bench

    I’m spent! Saw some muscles popping when doing shoulder press, fired me up!

  15. #4655
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    Meh, 50 minutes of cardio on the bike at the gym

  16. #4656
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    PHAT Day 2

    Cycle 5 minutes

    Squat
    Set 1: 135 lb × 7
    Set 2: 225 lb × 3
    Set 3: 225 lb × 3
    Set 4: 235 lb × 3
    Set 5: 235 lb × 3
    Set 6: 235 lb × 3

    Notes: Smith machine

    Hack Squat
    Set 1: 180 lb × 10
    Set 2: 180 lb × 10
    Set 3: 180 lb × 10

    Lunge (Barbell)
    Set 1: 60 lb × 8
    Set 2: 60 lb × 8
    Set 3: 60 lb × 8

    Seated Leg Curl
    Set 1: 70 lb × 15
    Set 2: 60 lb × 15
    Set 3: 50 lb × 15

    Leg Extension
    Set 1: 110 lb × 15
    Set 2: 110 lb × 15

    Standing Calf Raises
    Set 1: 30 reps
    Set 2: 30 reps

    Notes: 90 lbs

    Didn't do deadlifts today, knee was bothersome after hitting squats. I'm spent, pushed it good, almost threw up!

  17. #4657
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    40 minutes on the treadmill and 20 on the bike

    Legs are fried!

  18. #4658
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    50 minutes in the gym, 5 on rowing machine and 40 on the bike. Stretched for the rest of the time and need to stretch more, sore as all get out!

  19. #4659
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    30 minutes on the bike and 5 on the rowing machine

    High carb day

  20. #4660
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    PHAT Day 3

    Rowing
    Set 1: 3 min

    Barbell Row
    Set 1: 175 lb × 3
    Set 2: 175 lb × 3
    Set 3: 175 lb × 3
    Set 4: 175 lb × 3
    Set 5: 175 lb × 3
    Set 6: 175 lb × 3

    Notes: Smith machine

    Chin Up
    Set 1: 50 reps

    Notes: Assisted chins. 50 reps assisted still hurts!

    Machine Row
    Set 1: 120 lb × 8
    Set 2: 120 lb × 8
    Set 3: 120 lb × 10

    Notes: T-bar like

    Hammer Strength Lat Pulldown
    Set 1: 45 lb × 10
    Set 2: 45 lb × 10
    Set 3: 45 lb × 10

    Notes: 45 each side

    Shoulder Press (Machine)
    Set 1: 115 lb × 8
    Set 2: 85 lb × 10

    Notes: Tried dumbbells but couldn’t press up, right shoulder having all kinds of issues?

    Upright Barbell Row
    Set 1: 50 lb × 10
    Set 2: 50 lb × 10


    Damn right shoulder is bothersome! May need to ice it or double up with on some aleve. Other than that, continuing to piss the excellence!!!

  21. #4661
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    Yesterday evening, did 35 minutes of cardio.

    Today: PHAT Day 4

    Rowing
    Set 1: 10 min

    Deadlift
    Set 1: 225 lb × 5
    Set 2: 225 lb × 5
    Set 3: 245 lb × 5
    Set 4: 265 lb × 5
    Set 5: 265 lb × 5

    Notes: Step in bar

    Lunge (Barbell)
    Set 1: 60 lb × 8
    Set 2: 60 lb × 8
    Set 3: 60 lb × 8

    Seated Leg Curl
    Set 1: 70 lb × 12
    Set 2: 70 lb × 12

    Leg Extension
    Set 1: 110 lb × 15
    Set 2: 120 lb × 12
    Set 3: 130 lb × 12

    Standing Calf Raise (Machine)
    Set 1: 70 lb × 38
    Set 2: 70 lb × 30

  22. #4662
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    Reviewed some of my old posts from years ago, and seems I need to do more cardio.

    41 minutes of cardio, 2.58 miles

    First outdoor run in a loooooong time

    Legs will be hurting!

    Plan on hitting the gym sometime later on

  23. #4663
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    Afternoon Workout


    Cycling
    Set 1: 13 min

    Did the 3 exercises in a circuit 10-9-8......

    Kettle bell Swings
    Set 1: 60 lb × 10
    Set 2: 60 lb × 9
    Set 3: 60 lb × 8
    Set 4: 60 lb × 7
    Set 5: 60 lb × 6
    Set 6: 60 lb × 5
    Set 7: 60 lb × 4
    Set 8: 60 lb × 3
    Set 9: 60 lb × 2
    Set 10: 60 lb × 1

    Push Up
    Set 1: 10 reps
    Set 2: 9 reps
    Set 3: 8 reps
    Set 4: 7 reps
    Set 5: 6 reps
    Set 6: 5 reps
    Set 7: 4 reps
    Set 8: 3 reps
    Set 9: 2 reps
    Set 10: 1 rep

    Trx Strap - Power Row
    Set 1: 0 lb × 10
    Set 2: 0 lb × 9
    Set 3: 0 lb × 8
    Set 4: 0 lb × 7
    Set 5: 0 lb × 6
    Set 6: 0 lb × 5
    Set 7: 0 lb × 4
    Set 8: 0 lb × 3
    Set 9: 0 lb × 2
    Set 10: 0 lb × 1

    Cycling
    Set 1: 5 min

    Upright Barbell Row
    Set 1: 80 lb × 5
    Set 2: 80 lb × 5
    Set 3: 80 lb × 5
    Set 4: 80 lb × 5
    Set 5: 80 lb × 5

  24. #4664
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    Workout

    Cycling
    Set 1: 15 min

    Squat (Machine)
    Set 1: 185 lb × 6
    Set 2: 225 lb × 5
    Set 3: 245 lb × 4

    Notes: Smith machine

    single leg glute press
    Set 1: 50 lb × 10
    Set 2: 45 lb × 12

    Notes: Each leg

    Leg Extension
    Set 1: 110 lb × 15
    Set 2: 120 lb × 10
    Set 3: 130 lb × 10

    Lying Leg Curls
    Set 1: 70 lb × 12
    Set 2: 70 lb × 10

    Just didn’t have it this morning. Legs are sore as shit from running yesterday morning. Feel sluggish

  25. #4665
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    Took the bike for an evening stroll, 30 minutes.

  26. #4666
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    Preworkout

    1/2 cup oats
    Scoop of protein
    Lil honey and cinnamon
    Coffee with sugar free creamer

  27. #4667
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    Went back to some CrossFit type workout.

    Warmup, 2 rounds:

    400m (1/4 mile) jog
    10 kettle swings (60lbs)
    10 burpees

    Workout, 5 rounds:

    400m (1/4 mile) jog
    15 dumbbell thrusters (15lbs)
    15 push-ups
    10 kettle swings (50lbs)

    Took me an hour, dripping with sweat!

  28. #4668
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    Post workout was:

    some egg whites, one whole egg, low carb wrap, lil cheese, salsa, turkey sausage breakfast patty, and sour cream

  29. #4669
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    RaginCajun's Daily Log

    2 slices Dave’s killer bread, 4 oz turkey, jalapeño mustard, and some greens on it sammy

    And some smoked almonds

  30. #4670
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    60 minutes of cardio, 30 on the treadmill and 30 on the bike, and did 10 minutes of stretching

  31. #4671
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    Another hour of cardio, 45 on the bike and 15 on the treadmill

  32. #4672
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    Morning Workout

    Cycling
    Set 1: 5 min

    Squat (Machine)
    Set 1: 185 lb × 10
    Set 2: 225 lb × 6
    Set 3: 275 lb × 3

    Back didn't feel 100% after that last set. Not hurt but felt something

    Notes: Smith machine

    Kettle bell Swings
    Set 1: 60 lb × 10
    Set 2: 60 lb × 10
    Set 3: 60 lb × 10

    Box Step Ups
    Set 1: 18 lb × 10
    Set 2: 18 lb × 10
    Set 3: 18 lb × 10

    Notes: 10 reps each leg

    Shoulder Press (Machine)
    Set 1: 115 lb × 8
    Set 2: 115 lb × 8
    Set 3: 115 lb × 8

    Done!

  33. #4673
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    30 minutes of cardio on bike at the gym

    Need to hydrate!

  34. #4674
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    Hour of walking by the river, guess about 3 or so miles

  35. #4675
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    My Workout:

    Cycling
    Set 1: 5 min

    Squat (Machine)
    Set 1: 185 lb × 10
    Set 2: 225 lb × 6

    Notes: Smith machine

    T Bar Row
    Set 1: 120 lb × 14
    Set 2: 150 lb × 10

    Notes: Vertical row machine

    Leg Extension
    Set 1: 150 lb × 10
    Set 2: 180 lb × 10

    Crunch
    Set 1: 50 reps
    Set 2: 50 reps

    Shoulder Press (Machine)
    Set 1: 115 lb × 8
    Set 2: 115 lb × 8

    Chest Fly Machine
    Set 1: 100 lb × 12
    Set 2: 100 lb × 12
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  36. #4676
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    My workout:

    3x12 8lb decline bench ab ball throws
    5 minutes on the bike
    1/4 mile jog
    Set of tricep extensions 90lb
    Set of seated rows 120lb
    1/4 mile jog
    Set of tricep extensions 90lb
    Set of seated rows 120lb
    1/4 mile jog
    Set of tricep extensions 90lb
    Set of seated rows 120lb
    1/4 mile jog

    Done!

  37. #4677
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    20 minutes on the treadmill walking and 20 minutes on the bike

  38. #4678
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    man, tried some new preworkout this morning. took one scoop, didn't feel anything so took another half scoop. holy tit balls, i felt like a crackhead and really could not workout or do cardio! did 30 minutes in the gym this morning but it was terrible! will be trying a half scoop next go round! hate that feeling!

  39. #4679
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    Early Morning Workout
    Friday, April 6, 2018 at 7:28 AM

    Cycling
    Set 1: 5 min

    Hanging Leg Raise
    Set 1: 21 reps

    Kettle bell Swings
    Set 1: 60 lb × 20

    Trx Strap - Power Row
    Set 1: 0 lb × 15

    Leg Extension
    Set 1: 160 lb × 15

    Upright Barbell Row
    Set 1: 70 lb × 8

    Kettle Row
    Set 1: 40 lb × 8

    Kettle Bell Thrusters
    Set 1: 25 lb × 8

    Calf Press
    Set 1: 70 lb × 30

    Rubberband work:
    Rotator cuff 2x10
    Shoulder press 2x10
    Tricep ext 2x12
    Chest press 2x10

    Done. Pretty much took no break or 30 sec break between each exercise, and did as many reps as I felt comfortable. Having some discomfort deep in my right hip that goes towards the back where the hip bone is. Dunno what it is?

  40. #4680
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    RaginCajun is offline Pissing Excellence!
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    Jan 2011
    Location
    Deep Down South
    Posts
    23,624
    Down to 186.4 lbs today, so moving in the right direction again and I feel like I’m doing half the work I was doing a few weeks ago. Diet has tightened up some but still needing to eat more green veggies. I planted some spinach and lettuce, so hoping that will motivate me to eat more since I’m growing it. Going to be planting some tomatoes today, so hoping to have fresh organic veggies straight out of the backyard!

    Pre workout: 2.5 scoops of protein, 1/2 cup of oats, 2 tsp milled flax seed, and almond milk.

    1/2 scoop of preworkout (my protein powder has some caffeine in it so don’t want to crack out again, haha)

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