JohnMcc's Daily Log

[JohnMcc]

Ran .25mile sprints x3, not timed just pushed hard to exhaustion

[JohnMcc]

This evening's workout started with a good yoga and mobility session, then arms

Rope cable tricep pushdowns 50lbs x19 last 2reps negatives to failure

Chin grip lat pulldowns(bicep focused) 190x7 RPx2

Straight bar cable tricep OH ext 90x16 RP x5

Incline bench seated DB curls 20s x15 last 2reps negatives to failure

DC style stretching after all sets

[JohnMcc]

This evening's workout started with a good yoga and mobility session then legs

Tibialis Raises barefoot feet 2.5ft from Wall x18 last 2reps negatives to failure

Single leg machine Hip Adduction 160x9ea leg

Deficit Leg Press 520x8 RPx2

Calf Raises on Pendulum Squat 180x15 last 2reps negatives to failure

DB RDLs 60s x12

Pendulum Squat 180x12 last 2reps negatives to failure

DC style stretching after all sets.

[JohnMcc]

This evening's workout started with a good yoga and mobility session, then chest, shoulders, and Arms

Seated Machine Dips 230x18 last 2reps negatives to failure

Seated Chest supported high Rows 150x13 last 3 reps negatives to failure

Straight bar cable tricep pushdowns 70x12 RPx3

Incline chest flyes 30s x9 RPx3

Chin grip lat pulldowns(bicep focused) 175x9 last 2reps negatives to failure

Single DB OH Tricep ext 50lber x16 RPx5

Incline bench seated DB curls 20s x14 last 2reps negatives to failure

DB lateral raises 20s x18 RPx8

DC style stretching after all sets

[JohnMcc]

This evening's workout started with a quick yoga and mobility session then just hit abs and calves, everything else is feeling pretty beat up.

Toes to bar x10

Calf Presses on Leg Press 270x15 last 2reps negatives to failure

Kneeling BB Ab Rollouts x13 RPx4

DC style stretching after all sets

[JohnMcc]

Today's workout was just cardio, ran 2.7mile in 30min the pace was between 5 and 6mph on average.

[JohnMcc]

Today's workout was walk to the gym since it was beautiful outside, a quick upperbody yoga and mobility session then hit arms and delts

Rope cable tricep pushdowns 55x14 RPx4

Chin grip lat pulldowns (bicep focused) 190x10 last 2reps negatives to failure

DB lateral raises 30s x12 RPx4, 20s x22 RPx7

Straight bar cable OH Tricep Ext 90x15 5sec eccentrics

Shrug iso hold/weighted stretch 225x1:19

Incline bench seated DB curls 20s x17 last 2reps negatives to failure

DC style stretching after all sets.

[JohnMcc]

Just DB exercises with 35s for a pump all upperbody tonight

[JohnMcc]

This evening's workout started with a good yoga and mobility session then legs

Single leg Machine Hip Adduction 145x17ea

Tibialis Raises feet 2.5ft from Wall x16 RPx3

Nordic Lying Leg Curls BW x20

Hack Squat 140x14 last 2reps negatives to failure

Calf Raises on Pendulum Squat 180x14 RPx4

DC style stretching after all sets

[JohnMcc]

This evening's workout started with a good yoga and mobility session then upperbody

Rope cable tricep pushdowns 50x18 RPx4

Tbar Rows 100x10 last rep negative to failure

Incline DB chest Press 55s x11 RPx3

Toes to bar x9

Chin grip lat pulldowns 190x6 RPx2

DB lateral raises 30s x9 RPx3, 20s x16 RPx5

Straight bar cable OH Tricep Ext 90x11 5sec eccentrics

Kneeling Ab wheel Rollouts x17

Incline bench seated DB curls 20s x12 RPx4

Shrugs 225x12 4sec eccentrics

DC style stretching after all sets