JohnMcc's Daily Log

[JohnMcc]

This afternoon's workout started with a upper body focused mobility and yoga session then shoulders, triceps, abs, and chest.

Log Press working up to 155lbs x3
Straight bar cable tricep pushdowns
Ab wheel Rollouts
DB lateral raises
Cable chest fly to Press
DB OH Tricep ext
Shrugs

DC style stretching after most sets.

[JohnMcc]

This evening's workout was a fast workout, hit legs

Yoke pushes, farmers walks, and sandbag Rows and loads to warm up

SS Yoke bar squats working up to 315 for 3,2,1
LegPress
BW Leg ext

My quads are fried and got some intensity cardio in with the warm up.

[JohnMcc]

This mornings workout started with a good yoga and mobility session, then hit shoulders, back, and Arms

DB Push Press worked up to 60s 1x3 65s 2x3
TBar Rows
DB lateral raises
Straight bar cable curls
Rope cable tricep pushdowns
DB OH Tricep ext
Shrugs

DC style stretching after most sets.

[JohnMcc]

This evening's workout started with a quick mobility session then back, shoulders, abs, and Arms

Farmers walks 100lbs each hand x2 then x4 sprint speed
Rope cable tricep pushdowns
DB lateral raises
Weighted chin ups +25lbs
1Arm DB Rows working up to 110 x5ea arm
Ab wheel Rollouts
Single DB OH Tricep ext
Incline bench seated DB curls

DC style stretching after most sets

[JohnMcc]

Yesterday evening's workout started with a quick yoga session then shoulders back and chest

Worked up to a 175lb log Press for a single(it was a grind)
DB lateral raises
Incline DB chest flyes
Straight bar cable tricep pushdowns
Tbar Rows
Straight bar tricep OH ext

DC style stretching after final sets

[JohnMcc]

This evening's workout was a fast workout hit legs

Just BB Back Squats working io to 275 3x1 then 225x8

Legs are already pretty sore then walked 3mile with a 25lb pack.

[JohnMcc]

This evening's workout started with a good yoga and mobility session, then hit back, light abs, shoulders, and Arms

Frame carry 190lbs ea hand 50ft x4 around 9sec per sprint

Tbar Rows
Rope cable tricep pushdowns
DB lateral raises
Ab wheel Rollouts standing to knees as fatigue hit
Chin Ups BW x10
Single DB OH Tricep ext
Shrugs
Incline bench DB curls

DC style stretching after final sets

I have video clips from training built up, may post them later.

[JohnMcc]

Training video
https://files.fm/u/gmmpjsauzf

[JohnMcc]

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

Yoke sled pushes 2x100ft 2x50ft stepping up weight each flight
Straight bar cable tricep pushdowns
DB lateral raises
Chin grip lat pulldowns
Viking Press
Single DB OH Tricep ext

DC style stretching after most sets

[JohnMcc]

Viking Press from the other day, here's a link to the clip https://files.fm/u/73d8ympayw