JohnMcc's Daily Log

[JohnMcc]

Today's workout was a 1.15mile run around 5-6mph pace, with a 165yard max effort sprint at the end

[JohnMcc]

Today's workout started with a good yoga and mobility session then arms, delts, quads,and calves

Straight bar cable tricep pushdowns 70x16 RPx3

Chin grip lat pulldowns(bicep focused) 165x11 last 2reps negatives to failure

DB lateral raises 30s x12 RPx3, 20s x25 RPx5

Calf Raises on Pendulum Squat 160x14 RPx5

Pendulum Squat 180x16

Straight bar cable OH Tricep Ext 90x23 last 2reps negatives to failure

Incline bench seated DB curls 20s x14 RPx5

DC style stretching after all sets

[JohnMcc]

Today's workout was just cardio went for a 3mile run at around a 5mph pace

[JohnMcc]

This evening's workout started with a quick yoga and mobility session mainly upper body, then arms

Rope cable tricep pushdowns 60x13 RPx3

Chin grip lat pulldowns(bicep focused)180x9 last 2reps negatives to failure

Rope cable OH Tricep Ext 70x13 last rep negative to failure

Incline bench seated DB curls 20s x15 RPx5

Close grip push ups on DBs for greater ROM x15

DC style stretching after all sets

[JohnMcc]

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

Deficit Leg Press 560x8 RPx2, 490x11 last rep negative to failure

Straight bar cable tricep pushdowns 90x9 last rep negative to failure

Toes to bar x12

Straight bar cable tricep OH ext 100x17 last 2reps negatives to failure

Kneeling Ab wheel Rollouts x14

DC style stretching after all sets

[JohnMcc]

Today's workout was quarter mile sprints, the first 2 were at ~85% max effort as warm ups. After recovering almost fully for 10min in ran a 3rd sprint and set a PR of 1:06

[JohnMcc]

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

Rope cable tricep pushdowns 50x17, 50x17 last rep negative to failure

Incline bench seated DB curls 30s x8, 20s x17 last rep negative to failure

DB lateral raises 30s x12, 20s x24

Single DB OH Tricep ext 45lber x21

DC style stretching after all sets

[JohnMcc]

Long run, started with 1.4mile up a long gradual hill to my bosses house took 13:45min, got a drink of water grabbed things i needed and talked for 10min about tomorrow's work, then continued on to run another 2.5 miles in 23:00.

[JohnMcc]

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

Tbar Rows 75x15 last 2reps negatives to failure

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

DB lateral raises 20s x24, 20s x19 last 2reps negatives to failure

Chin ups BW x10

DB incline chest Press 60s x11 last rep negative to failure

Toes to bar x12

Straight bar cable tricep OH ext 90x22 last rep negative to failure

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

DC style stretching after all sets

[JohnMcc]

This evening's workout was a quick yoga and mobility session then ran 2.5miles at a 5-6mph average pace