John's Daily Log

**JohnMcc** · 04-29-2024, 09:45 AM

Yoga and stretching before bed last night

**JohnMcc** · 04-30-2024, 06:07 PM

Today's workout started with a good yoga and mobility session, then 10min on the Rogue Echo Bike covered 3.1miles
Legs

Tibialis Raises barefoot feet 2ft from Wall x10, x10

Hack Squat Calf Raises 150lbs x10, 140lbs x10, x11

Machine Hip Adduction 160lbs x12, x10 superset with BW deep lunges x10ea

Nordic Lying Leg Curls BW x10, x10

Leg Press (3 stances mixed in set) 320lbs x17

Strive machine leg ext 14plates x15, x13

DC style stretching after final sets.

**JohnMcc** · 05-03-2024, 12:16 AM

This evening's workout started with a good yoga and mobility session, then 10min on the Rogue Echo Bike distance didn't register maybe 2.5mile??
Arms and shoulders

Chin grip lat pulldowns 165lbs x8, x8, x7

Straight bar cable tricep pushdowns 70lbs x12, x12

Strive machine seated OH Press 10plates x12, x10

Medium Band Lateral Raises x15, 30 sec rest x15

Strive machine preacher curls 8plates x10, 7plates x9 to failure

DB OH Tricep ext 35lber x18, x12

DC style stretching after most sets, the pump was skin splitting today.

**JohnMcc** · 05-06-2024, 12:21 PM

Still trained while the board was down, didn't record but a Leg day, a back/ab/chest day, arm day left my whole body wrecked Sao today was light tricep/shoulders/calves/quads.

**JohnMcc** · 05-08-2024, 03:05 AM

Today's workout started with a good yoga and mobility session, then 10min on the Rogue Echo Bike covered 2.9miles with 1-15sec max effor sprint up to 1250watts and 1-2min sprint at 435watts my legs were filled with molten lead after this

Deloading the rest of the week, so just yoga/mobility/cardio. That means next week I'll begin a calorie deficit and cut for 8 weeks. I'll build an 8-10 week cycle to accompany with odds and ends leftover.

**JohnMcc** · 05-09-2024, 12:02 AM

This evening's workout started with a good yoga and mobility session, then 10min on the Rogue Echo Bike covered 2.9miles.

Thinking test and primo based cycle, add in RAD140 and YK11 towards the end.

**JohnMcc** · 05-10-2024, 11:00 PM

This evening's workout started with a good yoga and mobility session, then 10min on the Rogue Echo Bike covered 2.7miles.

**JohnMcc** · 05-13-2024, 02:15 AM

Just yoga before bed.

Cycle and cut start tonight and tomorrow. First 4 weeks 300mg test, 200mg primo per week split to EOD pins. Comes out to .57ml primo and .35ml test each pin, I usually dose before bed.

**samgraves82** · 05-13-2024, 05:20 AM

Originally Posted by JohnMcc

Just yoga before bed.

Cycle and cut start tonight and tomorrow. First 4 weeks 300mg test, 200mg primo per week split to EOD pins. Comes out to .57ml primo and .35ml test each pin, I usually dose before bed.

Oh shit. Time to get shredded

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