John's Daily Log

**JohnMcc** · 03-26-2023, 12:00 AM

This mornings workout was

Push Ups
Band Tricep Pushdowns
Standing Band Low Rows
Machine Close Grip Chest Press
Band Upper Pec Flyes
Wide Grip Lat Pulldowns
Jumping Jacks with twists

**JohnMcc** · 03-26-2023, 09:00 PM

I got a special treat today, went to my old gym ran by IFBB Pro lady in my area that's part of Seth Feroces team. Hit legs and arms with a couple buddies.

Warm up/Mobility
Hack Squats
Leg Press
Hip Adduction on the good girl machine
Nordic Lying Leg Curls
Lying Leg Curls on the Machine
DB Bicep Curls
Rope Tricep Pushdowns
Standing Dip Machine
Cable OH Tricep Ext
Lying OH Cable Curls to Face
Static Holds and some Mobility in the Shrug Machine

Stretching after final sets

Then went on a 2.6 mile run afterwards with my friend on the backroads around here.

My legs and lungs were toasty by the end.

**MarvelNerd** · 03-26-2023, 10:43 PM

Originally Posted by JohnMcc

I got a special treat today, went to my old gym ran by IFBB Pro lady in my area that's part of Seth Feroces team. Hit legs and arms with a couple buddies.

Warm up/Mobility
Hack Squats
Leg Press
Hip Adduction on the good girl machine
Nordic Lying Leg Curls
Lying Leg Curls on the Machine
DB Bicep Curls
Rope Tricep Pushdowns
Standing Dip Machine
Cable OH Tricep Ext
Lying OH Cable Curls to Face
Static Holds and some Mobility in the Shrug Machine

Stretching after final sets

Then went on a 2.6 mile run afterwards with my friend on the backroads around here.

My legs and lungs were toasty by the end.

Is the gym set up nice? The stuff at my gym is breaking and they are investing in a golf course they just bought. The weight room is always packed and I haven’t seen anyone golfing all winter. Lol

**JohnMcc** · 03-27-2023, 02:06 AM

Originally Posted by MarvelNerd

Is the gym set up nice? The stuff at my gym is breaking and they are investing in a golf course they just bought. The weight room is always packed and I haven’t seen anyone golfing all winter. Lol

It's a great gym, the equipment is used but still nice l, the atmosphere is good, and the owners are great people. I genuinely miss training there, life has seasons though and now is a home gym season.

That's silly of the owners to let the quality of the equipment that keeps people coming back go to rags. Maybe if enough people bring it up it might change?

**JohnMcc** · 03-27-2023, 01:04 PM

I was sore all over so today was just yoga and stretching then another 2.6mile run.

**JohnMcc** · 03-28-2023, 01:02 PM

This morning was biceps, abs, and cardio

DB Hammer Curls
Band Curls to Face
Bosu ball ab crunches/twists/side bends
Jumping jacks with twists
20min of cardio

**JohnMcc** · 03-29-2023, 09:43 PM

This mornings workout was stretching into

Self Assisted Handstand Push ups
BW Face Pulls
Upper Pec Push Ups
DB OH Presses
Band Tricep Pushdowns
Band Face Pulls
Band Rotator cuff exercises
DB Lateral Raises
Jumping jacks with twists

**JohnMcc** · 03-30-2023, 12:46 PM

Had to get a quick one in today, 4 rounds of jog 1/8th mile, sprint 1/8th mile, dips, and chin ups.

**JohnMcc** · 04-02-2023, 12:15 PM

Yesterday's workout was

BFR(Blood Flow Restriction Training)
Band Tricep Pushdowns
DB Curls
Bent Over Band Tricep OH Ext

Bosu Ball crunches/twists/side bends
Jumping jacks with twists

Then spent 3.5hrs moving old furniture and junk with the one local men's group lodge. I was pretty beat by the end.

**JohnMcc** · 04-03-2023, 12:29 AM

Todays workout was back chest and abs, in the morning I hit

Standing Band Low Rows
Band straight arm lat pulldowns
Band Rotating Rows
KB Swings
Ab twists(Russian twists)
Jumping jacks
DB Rows
Upper Pec Focused Push Ups

Then this evening I hit

Various grip Pull Ups
BW Inverted Rows
Dips
Hanging Knee Raises

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