Thread: JohnMcc GET SOME Vol 1

Well that strength bump happened haha. Today's workout was a good one.

DB Calf Raises holding 40s 3 sets of x25 on all sets.

OH Tricep Ext. with green heavy theraband 3 sets of x30 on all sets. These and the calf Raises were superset together.

BB OH Press 115lbs for 3 sets x10 on all sets with the final set being a drop set to 8lb DB lateral raises x23.

Single Leg Leg Ext. 50lbs for 3 sets of x12each leg on all sets.

BB Back Squat 185lbs for 3 sets of x10 on all sets. These were superset with leg ext.

Low Incline DB Chest Flies using 40s for 3 sets going x13, x10, x9 drop set to Incline DB Press x14.

BB Curl just the bar for 1 sets of x20 to get blood to my biceps to help with recovery.

Tricep Pushdowns 6plates for 2 sets going x13, x10 then 5plates for 2 sets going x13, x11.

Stretched between all sets. Felt solid on the squats and OH Press. Ready for dinner, time to cook.

In small deficit today, took in 5000 calories and burnt ~5350.

Today will be active recovery, we're going kayaking. There's a rental place nearby and they shuttle you to and from, it's like 8miles I think. It's a nice trip.

Originally Posted by maxmuscle1

Kayaking and SUP Boarding are both fun. I do love White Water Rafting! Miss it.

Max

What's SUP boarding?

Originally Posted by maxmuscle1

Stand Up Paddle Boarding.

Ah I gotcha. I've seen it before just didn't get to try it yet.

Stepped on the scale just now. I weigh 222.8 with no food or water in me and after going to the bathroom. The scale keeps on climbing.

Originally Posted by RussianBot

What was your start weight?

Sent from my Galaxy Note 9 using Tapatalk

Starting weight was 212 three weeks ago.