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05-13-2024, 10:01 AM
#3171
Morning weight was 212.6, lower than I was thinking but I will track regularly now. The mirror is the real litmus test for this, the scale is for tracking.
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05-13-2024, 04:21 PM
#3172
Originally Posted by
JohnMcc
Swole is the goal, size is the prize, let's Go!
ok robert
Sent from my moto g stylus (2021) using Tapatalk
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Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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05-13-2024, 07:51 PM
#3173
Originally Posted by
samgraves82
ok robert
Sent from my moto g stylus (2021) using Tapatalk
I was.hoping and figured you'd get the reference haha, he' cracks me up
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Post Thanks / Like - 0 Thanks, 1 Likes, 0 Dislikes
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05-13-2024, 10:07 PM
#3174
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.
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05-14-2024, 10:02 AM
#3175
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05-14-2024, 09:36 PM
#3176
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
Last edited by JohnMcc; 05-15-2024 at 09:29 AM.
GET SOME!
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Yesterday, 11:10 AM
#3177
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Yesterday, 11:04 PM
#3178
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
Last edited by JohnMcc; Yesterday at 11:14 PM.
GET SOME!
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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.
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