JohnMcc Daily Log

This evening's workout started with a good yoga and mobility session, then back, biceps, and delts
Deadlifts conventional and sumo working up to 405 for a single
Chin Ups +25lbs
Chest supported Tbar Rows
Incline bench seated DB curls
DB lateral raises

DC style stretching after final sets
 
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.
 
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.
 
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.
 
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
 
Yesterday 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
 
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 said:
No sir, but definitely as often as I can given my delts are recovered. The increased frequency definitely has made my delts pop from added size.
Click to expand...

Interesting. So are we talking one set of raises or do you do multiple sets a day several times a week?
 
Rebornlite said:
Interesting. So are we talking one set of raises or do you do multiple sets a day several times a week?
Click to expand...

Multiple sets each time I hit delts/lateral raises. Typical is 2-4 sets, my delts can handle a ton of volume though. Arms and delts have been a priority for the past year with great progress.
 
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.
 
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
 
This evening's workout started with a good yoga and mobility session, then legs, back, chest, shoulders, triceps
Trap bar wagonwheel deadlifts worked triples up to singles of 445x1 465x1 485x1

Weighted chin ups BW+25 5x3

Cable upper pec flyes superset with dip machine seated dips
DB lateral raises
Single DB OH Tricep ext
Leg Press

DC style stretching after final sets
 
This evening's workout started with a quick yoga and mobility session, then hit arms and delts
Rope cable tricep pushdowns
DB lateral raises
Incline bench seated DB curls
Straight bar cable OH Tricep Ext

DC style stretching after all sets
 
This evening's workout started with a quick yoga and mobility session, then back and arms
Sandbag carries 165lbs 50ftx4
Tbar Rows
Straight bar cable tricep pushdowns
Straight bar cable OH Tricep Ext
Chin ups bicep focused

DC style stretching after most sets
 
This afternoon's workout started with a quick yoga and mobility session, then shoulders, arm, light legs
Prowler sled backwards drags 50ft then push 50ft back x6 working to top 3 sets with and added 180lbs of plates
Standing DB OH Presses 3x5
Rope cable tricep pushdowns
DB lateral raises
Shrugs
Single DB OH Tricep ext
Incline Bench Seated DB Curls

DC style stretching after most sets
 
Today's workout started with a quick yoga and mobility session, then hit legs
Leg Press 400lbs 2x20-25 second set was a rest pause set
 
This evening's workout started with a good yoga and mobility session, then arms, chest, shoulders, back
Log Press 3x5
Tbar Rows superset with Chin ups BW
Rope cable tricep pushdowns
DB lateral raises
DB Incline chest flyes
Shrugs
Seated Incline bench DB curls
Single DB OH Tricep ext

DC style stretching after most sets.
 
This evening's workout started with a good yoga and mobility session, then arms and delts
Rope cable tricep pushdowns
Incline bench seated DB curls
DB lateral raises
Rope cable tricep OH ext

DC style stretching after all sets.
 
This evening's workout started with a quick mobility session, then legs Leg Press working up 3x5 580, 590, 600 then 400x16, x16 DC style stretching after final set
 
This evening's workout started with a quick mobility session, then legs
Leg Press working up 3x5 580, 590, 600 then 400x16, x16

DC style stretching after final set
 
This evening's workout started with a good yoga and mobility session, then back, shoulders, and Arms
Framers walks 150lbs ea hand 6x50ft
Tbar Rows
Rope cable tricep pushdowns
DB lateral raises
Band assisted chin ups
Shrugs
DB Curls
Single DB OH Tricep ext

DC style stretching after most sets
 
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