RaginCajun's Daily Log

[RaginCajun]

Workout:

500m row
1 mile jog on treadmill

3 Rounds
10 24" box jumps
10 TRX rows
10 200lb leg ext.
10 TRX tricep presses

ABs

[emoji736]

[RaginCajun]

Missed posting some workouts:

Thursday- went to BJJ class but just went through the warmup and techniques. Still can’t grapple just yet.

Yesterday- mike on treadmill and stretching

Today’s Workout:

100 floors on stair master
4 Rounds
10 each leg TRX mtn climbers
10 75lb sandbag glute bridges
50 single unders
10 TRX rows

Done!

[RaginCajun]

Workout:

1 mile on treadmill

3 Rounds
10 lying leg raises
6 180lb pulldowns
10 110lb chest fly mach.
10 50lb tricep ext mach.

1/2 mile cool down

Whooped

[RaginCajun]

Cardio sesh:

1 mile on elliptical
1 mile rowing
3 miles on bike

Meh, Monday. Damn shoulder still jacked, may need MRI if it doesn’t get any better

[RaginCajun]

Quick morning burner:

100 floors on stair master
Superset 3x10
Lying leg raises
Back extensions

22 minutes avg HR 130bpm

#pissexcellence

[RaginCajun]

Went to BJJ training last night and jacked my shoulder up again so went in this morning and did a mile on the elliptical.

Also went to a doctor today. Well, my shoulder is messed up from years of lifting and that is the click I always heard. Says my other arm is the same. Took that jolt of falling on it to mess it up more. Got a cortisone shot in it, ouch! Said rest it until it feels good and then slowly get back at it. If continuing to be bothersome, may need MRI. Left IT band is jacked too!

[RaginCajun]

Friday: 'Twas bored:

Bout 30-40 minutes of stretching and foam rolling
150 AB crunches on machine
3x10 lying leg raises

Saturday Get Some:

10 minute bike

2 Rounds
10 box jumps
50 single unders

3 Rounds
70lb single leg ext
70lb abductors
70lb adductors
10 lying leg raises
40lb single leg glute kickbacks

100 AB crunches on mach

10 minute bike

[RaginCajun]

2 miles on elliptical
2x15 each side of rotary torso machine
Stretched

Legs are tight, especially in my hips. Gonna have to stretch some more for sure

[RaginCajun]

So, looks like I have this going on with my shoulder:
- osteolysis of right distal clavicle (left side may have this too)
- osteoarthritis
- May have glenoid labrum tear

It's starting to feel better but looks like I will have to lay off lifting weights for upper body. Especially anything overhead. Kind of depressed about that. Looking for hormone and arthritis doc now, I have to figure out what is going on with my bones and body. Past history, broke my arm twice as a kid because of a bone cyst.

[RaginCajun]

Meh, 30 minutes on the bike at the gym. Kind of bummed with all this new information about me. I’ve always said I have to have something going on with my body and seems I was right. Just need to find a specialist to figure out the root cause.

[RaginCajun]

Went back in yesterday, mile on elliptical and 3x20 back extensions.

Today:

Woooooooooooooo Wednesday!!!

Workout:
1 mile on elliptical
100 AB crunches on machine
Band work for shoulder
3x5 single leg deads with 50lb KB
2x10 slow deep squats on smith machine.

Hammies and quads are dead! Thought my hammies were gonna lock up! Lol!

#gohard

[RaginCajun]

Took off Thursday

Friday, 2 miles on elliptical

Satadee burner:

1/2 mile walk on treadmill
3x10 leg ext. (1-150/2-200lb)
3x10 single leg glute kickback
3x10 slow back ext.
2x10 lying leg raises
2x50 AB crunches

Shoulder still bothersome but I think it's on the mend. I think I need a deep tissue massage as well in that area and back as I feel really tight.

#pissexcellence

[RaginCajun]

Sunday burner:

1 mile walk
Stretch
100 single unders
100 AB crunches
10 lying leg raises
25 sandbag bridges
100 single unders

[GirlyGymRat]

Killin it!

[RaginCajun]

It's Monday, how will ya start your week off?

Workout:

1 mile on elliptical
10x135, 8x205 Smith mach squat
2x10 DB curls
2x10 60lb single leg press mach
2x12 50lb tricep mach
2x12 80lb adductors
2x12 80lb abductors

#pissexcellence

[RaginCajun]

Killin it!

Heeeeeeeeeeeeey Girly!

[kelkel]

So, looks like I have this going on with my shoulder:
- osteolysis of right distal clavicle (left side may have this too)
- osteoarthritis
- May have glenoid labrum tear

It's starting to feel better but looks like I will have to lay off lifting weights for upper body. Especially anything overhead. Kind of depressed about that. Looking for hormone and arthritis doc now, I have to figure out what is going on with my bones and body. Past history, broke my arm twice as a kid because of a bone cyst.

Look into TB-500 and BPC-157 to speed up healing. Goes without saying GH or MK-677 as well.

[RaginCajun]

Look into TB-500 and BPC-157 to speed up healing. Goes without saying GH or MK-677 as well.

Kel, sup my man!!!

Been thinking about the MK-677 and those others you mentioned as well. I’ll have to do some research on who is a legit supplier. Thanks man, kind of been out of that loop and have not thought of those. Appreciate the reminder!

How’s everything your way?

[RaginCajun]

Yesterday, did 1.75 miles with some minimalist shoes on, along with 50 sit-ups.

Today’s workout:

1 mile on treadmill with dem flat water shoes and 30 minutes of stretching. Definitely feeling tight today. Left hip/IT band aggravating as hell! Fuck it, done for now!

Oh yeah, got told I look 25-28 recently as well, lol.

#stayhard

[RaginCajun]

1 mile on treadmill with dem flat water shoes and 20 minutes of stretching. Tighter today, as expected but shoulder is feeling slightly better and so is IT band/hip deal. Been researching somethings, stay tuned.............

Thanks again Kel for the tid bit!

#WooooooooooooWednesday

[RaginCajun]

Went in yesterday evening and did 1.5 miles on the treadmill and stretched some. Been using those minimalist shoes and ordered some newer ones. I also ordered some MK-677 to see if it will help correct my osteo issues, and help out with my sleep. Been reading good things about it so I’d figure I would give it a go. Stay tuned.........

[RaginCajun]

Workout:

1 mile on walk on treadmill
Smith Machine Deep Squats
10x135lb 6x205lb 6x205lb
Standing Lat Pulldowns
3x10 40lb
3x12 80lb adductors
3x12 80lb abductors
2x10 70lb rotary torso both ways

Boom, done!

[RaginCajun]

Did 1.5 miles in some minimalist shoes. Been Mardi Gras’n so haven’t been doing any training, lol. I did get the MK-677 in and took 12.5mg before bed. Was hoping it was going to help me sleep but I guess it will take some time to kick in. Slept from 10-1, then saw 2,3,4,5,6 on the clock, but think I slept again from 6-8. Shoulder pain is definitely one of the reasons for not being able to sleep, really not a comfortable position at all. I feel like a zombie but may go to the gym shortly and stretch and do light cardio.

Going to stick with 12.5mgs of MK-677 for a week then may bump it up to 25mgs. Have enough for about 6 months at 25mgs. Read some have stayed on it for a year. Not sure if I will cycle it or stay on it as I know my body needs years of repairs. Still thinking I need surgery on my shoulder but going to see how this works out.

And let usual, the Lent Challenge starting tomorrow:

Everyday - 4 exercises 40 reps each for 40 days. Can be any 4 exercises, doesn’t matter. Also, I have been eating at least one whole pizza, sometimes two on the weekends along with the occasional ice cream. I shall be giving that up through the 40 days along with the 4x40 deal.

[kelkel]

RC why not get an MRI if you think there's some shoulder damage? You may have a partial tear. Mine was continually irritating me so I finally got an MRI. It showed a 1/4" long tear @ 40% of the width in my Infraspinatus Tendon. Ortho said if it were 50% he'd recommend surgery. Ultimately with rehab, avoiding movements that irritate it (lateral raises are gone forever) and getting a Platelet Rich Plasma Injection it has healed great. The PRP shot hurt like hell for about 4-5 days to the point I could not lift my arm, but man did it help it heal. Worth the thousand bucks. Well, tbh, I also threw the rest of the kitchen sink at it: GH, low dose var, TB500, BPC, etc.

In other words, don't fart around.

[RaginCajun]

RC why not get an MRI if you think there's some shoulder damage? You may have a partial tear. Mine was continually irritating me so I finally got an MRI. It showed a 1/4" long tear @ 40% of the width in my Infraspinatus Tendon. Ortho said if it were 50% he'd recommend surgery. Ultimately with rehab, avoiding movements that irritate it (lateral raises are gone forever) and getting a Platelet Rich Plasma Injection it has healed great. The PRP shot hurt like hell for about 4-5 days to the point I could not lift my arm, but man did it help it heal. Worth the thousand bucks. Well, tbh, I also threw the rest of the kitchen sink at it: GH, low dose var, TB500, BPC, etc.

In other words, don't fart around.

I will if it keeps hurting but I can tell it’s on the mend, just healing really slowly as per usual with me. Really hoping this stuff kicks in soon but if it goes another month like this, I will schedule the MRI. X-rays show a huge gap where cartilage and bone are suppose to be and an ultrasound showed a gap and some damage. I have been looking at the PRP shots and stem cells as well.

[RaginCajun]

Well, figured I'd try to gym it:

1 mile on treadmill walking, lots of stretching and foam rolling, also a lot of rubberband work for rotator cuff/shoulder area. Will be working on a workout for tomorrow.

[RaginCajun]

Fucking crushed it!!!

1 mile on elliptical
4 Rounds:
40 single unders
10x185lb hex bar deadlifts
10 lying leg raises
10 each side cable side twists

#woooooooooooooWednesday

Slept like the night before, fucking none. In bed at 10, was up again at 1. Not sure what’s wrong with me or why I’m waking at the same time every single night

[RaginCajun]

Weighed in today after having some water, was at 175.2 lbs. Diet is mainly carnivore-ish, mainly meat, cheese, eggs, Vit D milk, protein powder, and other meats. As mentioned, will be cutting out the weekly pizza and ice cream for 40 days so that ought to kickstart some fat loss, lol.

[RaginCajun]

Went back to the gym yesterday and did a mile walk and stretched.

Today, Morning burn session:

1 mile walk
4 Rounds
40 single unders
10 TRX rows
10 back ext.
10 70lb each side rotary torso machine

#pissexcellence!

[RaginCajun]

Workout:

1/2 mile jog
40 single unders
Squats - 20 air 12x135, 8x205 Smith machine
Single leg ext. 4x10 each leg 60lb
Single leg glute kickback 2x10 each leg

Boom done and felt weak today

[RaginCajun]

Workout:

Stretch/foam roll
4 Rounds:
40 single unders
40 crunches
10 50lb tricep ext mach
10 40lb bicep mach
10 each leg kicking punching bag (this hurt, ouch!)

Done!

[RaginCajun]

Took off yesterday, drove for 8 hours.

Workout:

5 minutes on bike warmup

4 Rounds
40 single unders
10 24" box jumps
10 back extensions

2x20 80lb adductor mach
2x20 80lb abductor mach
40 crunches on machine

Head wasn't in it but it's done.

[RaginCajun]

My mental game is all over the place. Between dealing with the injuries, figuring out how to fix my body, and dealing with my Ex’s daughter’s suicide, life has been tough lately. Was able to spend time with the EX the past few days and finally put some flowers on her daughter’s grave.

Hadn’t talked to my ex since Labor Day last year, and then out of the blue, she text me that her daughter took her own life a few months back. Took her two months after to tell me and we have been talking since, and got together now twice. I don’t want a relationship with her again but man, it’s so tough. Love the woman to death but just not ready for any relationship at the moment. She is hurting really bad, and I want to be there for her as much as possible, but also don’t want to lead her on that we are getting back together. She needs someone that can be there for her day in and day out, and I cannot be that person as I live 6 hours away.

Well, that’s enough rambling from me.

[RaginCajun]

Quick burner:

1/2 mile walk
4 Rounds
-30 reps of rubberband work on shoulders
-40 single unders
-40 crunches
-10 60lb goblet squats

25 minutes, done! Tired from yesterday. Now time for some boil crabs!

[RaginCajun]

Workout:

1 mile on elliptical

4x10 each side cable twists
4x10 calf raises 135lb Smith machine
4x10 50lb single arm cable rows

4 Rounds
40 crunches
40 single unders

Done! Slept like dog ass! Shoulder still bothersome but feeling somewhat better. It’s going to be a long road ahead, sigh

[RaginCajun]

Tested the shoulder a little today.

Workout:

10 minute warmup on bike
4x10 each side 70lb rotary twist machine
2x20 50lb chest press machine
4x10 20lb bicep curls
4x10 70lb single leg ext

Done and starving!

[RaginCajun]

Still only sleeping like 4 hours a night, from 10-2. Wondering what it feels like to get 7-8? I mean it’s like clockwork, up at the same time every night

Friday burner:

Buy in - 1/2 mile walk

19-13-8
Deadlifts 135lb/185lb/205lb
Lying leg raises
Lying leg curls 60lb/70lb/80lb

Buy out - 1/2 mile walk

#noexcuses

[RaginCajun]

Satadee Gainz:

15 minutes on bike
4x10 80lb adductors
4x10 80lb abductors
4x10 40lb standing lat pressdowns
4x10 200lb hack squat mach
4x40 AB crunches on mach

PM workout was mile walk and stretched

[RaginCajun]

I think this stuff is starting to kick in as my appetite has went through the roof lately. Maybe even have some water bloat even though I’m low carb/carnivore-ish. Crazy but once again woke up at 2am on the dot, even watched the time change, lol. Was able to fall back asleep for a little while but still haven’t had a restful night in forever. Just 6 straight hours would be nice

[RaginCajun]

Sunday burner:

1 mile rowing
2x20 sandbag Bridges
2x100 single unders
4x10 80lb single calf presses

Body is tight so took it easy. Groin is super tight!