JohnMcc Daily Log

Today's workout started with a good yoga and mobility session, then upperbody minus abs
Straight bar cable tricep pushdowns
Supination grip BB Pendlay Rows
DB lateral raises
DB incline chest Press
Chin grip lat pulldowns
Straight bar cable OH Tricep Ext
Incline bench seated DB curls

DC style stretching after most sets
 
Today's workout started with a good yoga and mobility session then legs
Tibialis Raises
Hack Squats with Kneeling BW leg ext superset on last set
Calf Raises on Pendulum Squat with Pendulum Squats superset on last set

DC style stretching after most sets
 
This evening's workout started with a good yoga and mobility session then legs
Deficit Leg Press 500lbs 3x20-25

Sprint half mile home in 2:52
 
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
 
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
 
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
 
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!
 
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
 
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
 
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.
 
This evening's workout started with a good yoga and mobility session, then arms

Rope cable tricep pushdowns 50lbs x19 last 2reps negatives to failure

Chin grip lat pulldowns(bicep focused) 190x7 RPx2

Straight bar cable tricep OH ext 90x16 RP x5

Incline bench seated DB curls 20s x15 last 2reps negatives to failure

DC style stretching after all sets
 
This evening's workout started with a good yoga and mobility session then legs

Tibialis Raises barefoot feet 2.5ft from Wall x18 last 2reps negatives to failure

Single leg machine Hip Adduction 160x9ea leg

Deficit Leg Press 520x8 RPx2

Calf Raises on Pendulum Squat 180x15 last 2reps negatives to failure

DB RDLs 60s x12

Pendulum Squat 180x12 last 2reps negatives to failure

DC style stretching after all sets.
 
This evening's workout started with a good yoga and mobility session, then chest, shoulders, and Arms

Seated Machine Dips 230x18 last 2reps negatives to failure

Seated Chest supported high Rows 150x13 last 3 reps negatives to failure

Straight bar cable tricep pushdowns 70x12 RPx3

Incline chest flyes 30s x9 RPx3

Chin grip lat pulldowns(bicep focused) 175x9 last 2reps negatives to failure

Single DB OH Tricep ext 50lber x16 RPx5

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

DB lateral raises 20s x18 RPx8

DC style stretching after all sets
 
This evening's workout started with a quick yoga and mobility session then just hit abs and calves, everything else is feeling pretty beat up.

Toes to bar x10

Calf Presses on Leg Press 270x15 last 2reps negatives to failure

Kneeling BB Ab Rollouts x13 RPx4

DC style stretching after all sets
 
Today's workout was just cardio, ran 2.7mile in 30min the pace was between 5 and 6mph on average.
 
Today's workout was walk to the gym since it was beautiful outside, a quick upperbody yoga and mobility session then hit arms and delts

Rope cable tricep pushdowns 55x14 RPx4

Chin grip lat pulldowns (bicep focused) 190x10 last 2reps negatives to failure

DB lateral raises 30s x12 RPx4, 20s x22 RPx7

Straight bar cable OH Tricep Ext 90x15 5sec eccentrics

Shrug iso hold/weighted stretch 225x1:19

Incline bench seated DB curls 20s x17 last 2reps negatives to failure

DC style stretching after all sets.
 
This evening's workout started with a good yoga and mobility session then legs

Single leg Machine Hip Adduction 145x17ea

Tibialis Raises feet 2.5ft from Wall x16 RPx3

Nordic Lying Leg Curls BW x20

Hack Squat 140x14 last 2reps negatives to failure

Calf Raises on Pendulum Squat 180x14 RPx4

DC style stretching after all sets
 
This evening's workout started with a good yoga and mobility session then upperbody

Rope cable tricep pushdowns 50x18 RPx4

Tbar Rows 100x10 last rep negative to failure

Incline DB chest Press 55s x11 RPx3

Toes to bar x9

Chin grip lat pulldowns 190x6 RPx2

DB lateral raises 30s x9 RPx3, 20s x16 RPx5

Straight bar cable OH Tricep Ext 90x11 5sec eccentrics

Kneeling Ab wheel Rollouts x17

Incline bench seated DB curls 20s x12 RPx4

Shrugs 225x12 4sec eccentrics

DC style stretching after all sets
 
Today's workout was a 1.15mile run around 5-6mph pace, with a 165yard max effort sprint at the end
 
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
 
You must log in or register to reply here.

New Posts

Trending

Back
Top