Thread: John's Daily Log

Today's workout started with a good yoga and mobility session, then 15min on the Rogue Echo Bike stated between 120-160watts steady state covered 4.3miles
Arms, shoulders

Chin grip lat pulldowns 180 x9, x8

Straight bar cable tricep pushdowns 70lbs x17, x12

DB lateral raises 15s x18, x15

Strive machine seated OH Press 10plates x11, x8

Incline bench seated DB curls 25s x12

Deadlift machine Shrug iso holds 90lbs x 40sec grip went, x 30sec grip went

DB OH Tricep ext(single DB holding bell part) 35lber x22

DC style stretching after most sets.

Morning weight 212.6

Today's workout started with a good yoga and mobility session, then 20min on the elliptical resistance level 6 120watts 2180 strides.
Legs

Tibialis Raises feet 2ft from Wall x12, x12

Calf Raises on Hack Squat 140lbs x11, x10

Machine Hip Adduction 180lbs x13 , superset with BW Lunges x10ea

Strive machine leg ext 15plates x15, x15

Nordic Lying Leg Curls BW x10, x12

BW knees over toes sissy squats(everything was taken) x15

DC style stretching after final sets


Pinned test and primo after the workout

Morning weight is 216.8

Today's workout started with a good yoga and mobility session, then 20min on the Rogue Echo Bike covered 5miles
Back, chest, shoulders

Straight bar cable tricep pushdowns 65lbs x20

Chin Ups(explosive reps slow lowers BW x5, 3/4" Band assisted x6

Cable upper pec flyes low to high 30lbs ea side x15

Strive machine seated OH Press 10plates x11 dropset to 7plates x6

Strive machine seated chest supported low Rows 14plates x11 dropset to 10plates x6

Strive machine incline chest Press 12plates x8 dropset to 9plates x5

DB Shrug iso holds 70s x 40sec , x30sec

DC style stretching after all sets

Pinned test and primo after the workout

Morning weight is 216.8

Today's workout started with a good yoga and mobility session, 20min on the Rogue Echo Bike covered 4.85miles with 1 1min sprint at 350watts and 1 20sec max effort sprint up to 1150watts.
Abs, delts

Nautilus Rotary Torso Machine 140lbs x10ea side

Kneeling BB Ab Rollouts x14

Ab Vacuums 5sec hold x8 rounds with just 1 or 2 breaths between

Light Band Lateral Raises FullROM x29

DC style stretching after all sets.