Thread: JohnMcc GET SOME Vol 1

Today was a cardio day, ran 1.6 miles. My heart rate was up higher than usually, I'm guessing partly from gaining weight fast and the tren.

Today's workout was a little different but still good.

Warmed up with some rotator cuff work

Butterfly Lateral Raises with 10lb plates 3 sets of x25. You'd be amazed the pump you get from the increased range of motion the are awesome.

Push Ups 2 sets with 40lb vest on and feet elevated x12, x10 then just BW for x14

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

DB Step Ups holding 40s 3 sets of x15each for all sets. These were superset with the leg extensions.

Wide Grip BB Shrugs 155lbs for 4 sets of x20 on all sets.
These gave me a much better contraction compared to a normal grip.

Preacher Machine Curls 70lbs for 4 sets going x13, x13, x11, x10.

I tried some new exercises or variations and all in all they worked out really well. Good session feeling good and hungry.

Originally Posted by JohnMcc

Today's workout was a little different but still good.

Warmed up with some rotator cuff work

Butterfly Lateral Raises with 10lb plates 3 sets of x25. You'd be amazed the pump you get from the increased range of motion the are awesome.

Push Ups 2 sets with 40lb vest on and feet elevated x12, x10 then just BW for x14

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

DB Step Ups holding 40s 3 sets of x15each for all sets. These were superset with the leg extensions.

Wide Grip BB Shrugs 155lbs for 4 sets of x20 on all sets.
These gave me a much better contraction compared to a normal grip.

Preacher Machine Curls 70lbs for 4 sets going x13, x13, x11, x10.

I tried some new exercises or variations and all in all they worked out really well. Good session feeling good and hungry.

I get pumped af doing pushupps

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Originally Posted by Bigdaddyperk

I get pumped af doing pushupps

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Regular push ups dont do much for me but feet elevated hit my upper chest really good. Especially at the end of the rep I hike my hips up soit puts the tension on the upper pec and I squeeze my arms in towards each other like an isometric fly. Shit has them burning in no time

Originally Posted by maxmuscle1

I can see u doing those to get pumped ! That’s one of my tricks for being shirtless!! Lol

Max

I don't go anywhere I just walk around shirtless at home Haha.

Today I am in a 150 calorie deficit, still got im around 270g protein so I'm not too hung up about it. Time for bed.

No workout today, we were running around all day. Diet wasnt the cleanest but I know I still didn't go over the calories I burnt today so I guess I'll chalk today up as a maintenance day. Back at it tomorrow.