RaginCajun's Daily Log

[RaginCajun]

pissed excellence this AM! workout consisted of 5x5 squats, bench press machine 5x5, bent over rows 5x5, dumbbell shrugs 3x8, tricep ext. 3x8, incline curls 3x8, hyperextensions 2x10, crunches 3x10.

Had some shoulder pain while working out, may need to warm up more, not too sure.

[RaginCajun]

20 min of fasted cardio, foam rolled, and stretched

[RaginCajun]

Hit a quick workout during lunch, felt great! Still having some right shoulder pain but feeling better overall.

Weight was 180 lbs this morning.

[RaginCajun]

Foam rolled, stretched, steamed, and soaked in hot tub

[RaginCajun]

Workout done!

This is the 3rd week back lifting and I can feel some strength gains, may step it up a little next week.

Still dealing with knots, honestly don't know what to do.

[RaginCajun]

Going try a massage for these knots!

[RaginCajun]

massage kind of helped some but still dealing with knots. felt like resting today so did not hit the gym. debating on whether to go this evening or tomorrow morning. going to wait and see how work goes, been working long hours lately.

[RaginCajun]

Did a fullbody WO this AM, felt good!

Massage seemed to helped some,may need to go back to that person again. It was a Thai massage, she was hanging from the ceiling digging her heels into my back.

Let's just say it was a very relaxing massage

[GirlyGymRat]

Going try a massage for these knots!

What did a doctor say about the knots and how to remove them?

[RaginCajun]

What did a doctor say about the knots and how to remove them?

there was no doctor, just a massage therapist. she said i am one banged up mofo!

[RaginCajun]

did 25 minutes of cardio and foam rolled afterwards for a while. there was this gorgeous girl (smoking hot bod!) doing some TRX exercises so i foam rolled longer . going to the gym at lunch time to hit some weights, and will switch it up some. still plan on doing the big 3 (squats/deads/bench), and will focus more on muscles that are lagging, hammies, rotator cuff, and tris/shoulders.

[RaginCajun]

did a nice quick workout during lunch, felt great! it energized me for the rest of the day!

[RaginCajun]

15 minutes of rowing, stretched, and foam rolled. Legs hurt and whole body is sore from yesterday's workout.

[RaginCajun]

did a quick workout at lunch. still having problems with tightness in my right shoulder and knots in my legs. back pumps were going crazy while doing deads today

[RaginCajun]

Foam rolled, steamed, and hot tubbed it for lunch.

[RaginCajun]

Did a kettle bell workout on a bosu ball this morning. I am one off balance mutha! I def need to work on evening out everything so twice a week, I will be doing a workout on a bosu ball. Also going to try to start doing more cardio, fukk my knotted up legs!

[RaginCajun]

Went for a quick swim today, def need to work on my endurance again

Need to start doing cardio again and say the hell with these knots!

[RaginCajun]

hit a quick workout during lunch, almost passed out doing rows

[RaginCajun]

Been a minute since I have logged.

Legs are still knotted up so I have been soaking and grinding on them! They are sore but feels as if they are healing. I will continue to do this.

Time to get my diet back in check, been eating everything in sight with no remorse! Will be weighing in the morning to see where I am at, and get my macros/cals straight. I bought a juicer today so going to start juicing also, figured it will help with me getting in my veggies.

Workouts will go on how my body is feeling, and will be more cardio related. Time to get my endurance back!

[Bio-Active]

I would rather see you eating those veggies without juicing them. If you juice them your body will absorb it in about 30 minutes. Eating hard dense veggies makes your body work harder burning more calories to break down the food

[RaginCajun]

I would rather see you eating those veggies without juicing them. If you juice them your body will absorb it in about 30 minutes. Eating hard dense veggies makes your body work harder burning more calories to break down the food

Sup brotha!

I still will be getting veggies thru broccoli and spinach, just wanting to make sure I am getting more vitamins.

Cooked all my chicken and have it portioned out for the week.

Still having problems with these knots, and that is holding me back bad! Feel like a caged beast!

[Bio-Active]

Sup brotha!

I still will be getting veggies thru broccoli and spinach, just wanting to make sure I am getting more vitamins.

Cooked all my chicken and have it portioned out for the week.

Still having problems with these knots, and that is holding me back bad! Feel like a caged beast!

Alright then just checking in to make sure you are still on track

[RaginCajun]

Alright then just checking in to make sure you are still on track

I need to be checked! Haha!

[RaginCajun]

Did a kettlebell WO- 6 x 10 of kettle swings and 10 push-ups

[RaginCajun]

Did cardio yesterday

Legs this morning

I think every muscle in my legs have knots in them. Been reading that more working could loosen some of the tight/weak muscles, so did a lot of reps.

Ordered some supplements/vitamins to see if they will help as well. They should be arriving this week. Also, gonna try to cut out caffeine for a while and see what happens

[RaginCajun]

did some box jumps and foam rolled at lunch today.

legs are a disaster, knots everywhere! it hurt like bloody hell to foam roll

[ghettoboyd]

congrats on the promotion Cajun well deserved...

[RaginCajun]

congrats on the promotion Cajun well deserved...

Thanks Ghetto!!!!!

time to do a lil jigg!

[RaginCajun]

30 min of interval training on my bike trainer

[Bio-Active]

Your red now. Congrats brother!

[RaginCajun]

Your red now. Congrats brother!

Thanks Man!

[Bio-Active]

Thanks Man!

very much deserved!

[GirlyGymRat]

Congrats on your promotion!!!

[RaginCajun]

Congrats on your promotion!!!

thanks GGR!

[RaginCajun]

legs feel somewhat different today. not sure if it was the all out effort on the bike that got the blood flowing or what, but they feel a lil better.

[RaginCajun]

Did a lil upper body workout at lunch, really focused on form.

Took a 45 lb barbell and rolled my thighs out on a bench, youch!

[tsarrast]

it's all about diet, you want a slight calorie deficit to BMR (I'd say about 3-500/day)... i'd definitely lift weights in order to promote maintenance of your LBM, and remember to factor in exercise to your calorie maths

[RaginCajun]

it's all about diet, you want a slight calorie deficit to BMR (I'd say about 3-500/day)... i'd definitely lift weights in order to promote maintenance of your LBM, and remember to factor in exercise to your calorie maths

Thanks for stopping by

[RaginCajun]

Had a nice whole body workout today

Time to enjoy a day off, it was a looooong work week!

[RaginCajun]

20 minutes of fasted cardio