JohnMcc's Daily Log

[Kubes]

Nice work and that’s the way to do cardio

[JohnMcc]

Nice work and that’s the way to do cardio

Thanks Kubes, it burns so good

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Went for a 1.1mile jog this evening

[JohnMcc]

The past week and half or so has been a deload basically since I've been working on remodeling and moving into an apartment. Today is the first lift back and I'm going to do more of a HIT/DC style program for a bit and will begin some test here in the coming week or 2. That said this evening's workout started with a good yoga and mobility session then triceps, delts, and abs.

Straight bar cable tricep pushdowns 70x15 last 2reps negatives to failure

DB lateral raises 30s x10 RPx5

Kneeling Ab wheel Rollouts x18

Seated DB OH Press 40s x14 RPx4

Shrugs 265x19 last 2 reps negatives with 5sec iso stretch to finish

Straight bar cable tricep OH ext 70x23 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 2ft from Wall x25

Nordic Lying Leg Curls BW x18

Hack Squat 200x7 RPx4

Calf Raises on Pendulum Squat 140x15 last 2reps negatives to failure

Pendulum Squat 180x7 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 50lbs x16 last 2reps negatives to failure

Tbar Rows 100x7 RPx4

Incline DB chest Press 60s x10 last 2reps negatives to failure

DB lateral raises 30s x10 RPx4

Chin grip lat pulldowns 190 x10 last 2reps negatives to failure

Incline bench seated DB curls 20s x13 last 2reps negatives to failure

Straight bar cable OH Tricep Ext 70 x21 last 2reps negatives to failure

Toes to bar x8

DC style stretching after all sets

[JohnMcc]

Today's workout started with a good yoga and mobility session then legs and arms

Tibialis Raises feet 2ft from Wall x20

Deficit Leg Press 580x6 got pinned at the bottom rep 7, dropped to 400x8 5sec eccentrics

Calf Raises on Pendulum Squat 180x12 RPx3

Straight bar cable OH Tricep Ext 90x19 last rep negative to failure

Incline bench seated DB curls 30s x7 RPx3

DC style stretching after most sets. I got sun burnt pretty bad yesterday and it really zapper my power out of today's workout, I likely need to hydrate back up. Still got some good pumps despite the lower reps than usual.

Hit cardio after sprinted .25mile x3 1:11sec, 1:07sec, 1:10sec.....fucking smoked!

[JohnMcc]

This evening's workout started with a quick yoga and mobility session for upperbody, then hit back, chest, shoulders, arms

Rope Cable tricep pushdowns 50x17 last rep negative to failure

Seated chest supported machine low rows 230x7 RPx2

Incline DB chest Press 60s x11 RPx2

DB lateral raises 30s x8 dropset 20s x11

Shrugs 225x20 4sec eccentrics

Chin ups BW x8 RP x2

Straight bar cable OH Tricep Ext 70x20 4sec eccentrics

Incline bench seated DB curls 20s x12 RP x2

DC style stretching after all sets

[JohnMcc]

Today's workout started with a good yoga and mobility session, then abs and delts

Toes to bar x11

DB lateral raises 22.5s x19 RPx6

Kneeling Ab wheel Rollouts x24

DC stretching for abs after rollouts

[JohnMcc]

Today's was just cardio .2mile of backwards walking then a 2mile run in 19min.

[JohnMcc]

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

Straight bar cable tricep pushdowns 75lbs x12 RPx4

Tbar Rows 100x8 RPx3

Incline DB chest flyes 30s x12 last 2reps negatives to failure

Chin grip lat pulldowns 175x9 last 2reps negatives to failure

DB lateral raises 30s x12 dropset to 20s x8

Straight bar cable OH Tricep Ext 75x19 4sec eccentrics

Incline bench seated DB curls 20s x12 RPx3

DC style stretching after all sets.