JohnMcc's Daily Log

[JohnMcc]

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

Straight bar cable tricep pushdowns 70x14, 70x10 last rep 4sec negative

Chin Ups BW x7, x7, x7

DB lateral raises 30s x12, x10, 20s x19 last rep negative to failure

Upper pec pec deck 60x13, x13 last rep 4sec negative

Straight bar cable OH Tricep Ext 80x16 4sec negatives each rep

Incline bench seated DB curls 20s x14 last rep negative to failure

DC style stretching after all sets.

Ran 2-1/4mile sprints first was around 70% to warm up, took a breather then max effort on the second sprint.

[JohnMcc]

Home workouts from here on out using DBs(35s) various thickness training bands, and BW exercises.



Today was the first workout in weeks, just biceps, triceps, and shoulders.

[JohnMcc]

Band Tricep pushdowns
35s DB Rows
Band and DB lateral raises
Toes to bar
Chin ups
Kneeling DB(35s) OH Press
DB(35s) curls
Band crunches
Lying ab twists

DC style stretching after most sets

[JohnMcc]

5mile Bike ride today, peddled the hills hard until my legs felt like lead

[JohnMcc]

6.5mile Bike ride this morning, relatively flat the whole trip

[JohnMcc]

Band Tricep Pushdowns
Band Lateral Raises
Band Low Rows
Feet Elevated Deficit Push Ups
Band OH tricep ext
Standing DB curls

DC style stretching after all sets

[JohnMcc]

Raced my woman earlier today her on the pedal.bike me on foot for 100 yards max effort, she let me win

Leg workout this evening was 4-1/4mile max effort sprints in the bike with only 30-45sec rest between flights.