Thread: John's Daily Log

Todays workout was back, abs, and biceps. Warmed up and started with hanging toes to bar and high row machine for a pump. Went into heavy BB curls and weighted pullups. I then did TBar Rows triset with bosu ball crunches and straight arm lat pulldowns. Finished with seated incline DB hammer curls superset with band front double bicep curls. Intense stretching between all sets. Ended with cardio on the treadmill for 15min.

Might run later if its not raining, I have a lot of heartache to get out.

I also want to note that since I've added in more heavy weight lower rep work the past almost a week, i look fuller longer after my workout into the evening and even in the mornings fasted.

Buddy came over and we went for a long run to talk and get stuff off my chest. Ran a little over 3 miles at a good steady jog we were soaked in sweat by the end.

Today's workout was after work but still fasted from 5:45am wake up to 11am at work. I hit shoulders, biceps, and triceps. Warmed up went into banded BW dips and rack pulls on a deadlift/shrug machine which felt great. Kepth the weight and intensity higher on those two exercises. Next was DB rear delt flies superset with DB lateral raises for high reps to get a pump. Then hit BFR DB curls RTR and finished with BFR cable tricep Pushdowns superset with cable OH tricep skullcrushers. Intense stretching and jumping jacks between all sets to serve as cardio since i was on a time crunch. Great workout overall and feeling good.

No work today so I'm currently sitting on the spin bike doing cardio, will likely switch to the row machine at some point then maybe treadmill. Im shooting for an hour to an hour and 15 of cardio. No lift today my body is still too beat up and knotted to have a good leg day so that will be tomorrow.

Ended up doing an hour and a half on the spin bike. I will go back this evening for another cardio session.

Went back and did another cardio session of treadmill, jump rope, aerodyne row machine, and some reactive training with medicine balls and what not just because I haven't done anything like that in forever. Spent about an hour or so doing catdio and all that

Dinner was a pretty good treat. We had baked chicken wings with sugar free BBQ(G.Huges) then I made a low calorie mint chocolate milkshake with FF Greek yogurt

Originally Posted by laedlaerd

Looking shredded up man. Nice work

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Thanks brother. I've been trying to stay very focused on getting very lean.