• ✋Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • Check Out IronMag Labs Andro Hard® - Powered by R-Andro!

JohnMcc Daily Log

JohnMcc

JohnMcc

GET SOME!
Registered
Joined
Jul 25, 2024
Messages
234
Reaction score
281
Points
71
Get Shredded!
Hi yall, I've had a daily training/diet/work/life log on another forum since 2018. I'm going to continue that log here as well. Just finished a cut from 212 to 200lbs, now starting into a slow mass gain phase and accompanying cycle. I'm 33, 6' 200, been training since I was 13 and bodybuilding is my goal of training. As time goes on hopefully something in the log can help some others. Thanks for following along, let's GET SOME!
 
This evening's workout started with a good yoga and mobility session, 35min on the elliptical resistance level 130-150watts 3880 strides
Arms

Rope cable tricep pushdowns(different cable machine than usual) 50lbs x14, x12

Strive machine preacher curls 9plates x10

DC style stretching after all sets, stayed around 3 or 4reps shy of failure on sets. Gnarly pumps!
 
Sickxlost said:
That is a workout of its own brotha 😂
Click to expand...
Yeah when I'm trying to get projects done on a tight schedule I have to work long days and don't get to make it to the gym. Staying moving for 10-14hrs is a lot of steady state cardio the way I see it.
 
Spent another day for 12hrs painting that same project. I forgot to say I actually fell, well rode the ladder as it slide down the wall, 20ft and landed on my feet. Ate some scrapes and bruises from the ladder bouncing around hitting me but I was lucky. No ladder rides today haha. No yoga, I just want to sleep.
 
Spent the day digging out and concreting in posts for a pool deck build.

This evening's workout started with a good yoga and mobility session(I'm more banged up from the fall than I realized, yoga lossened some pretty tight areas), then 30min on the Rogue Echo Bike covered 7.98miles with 2 2min sprints at 400watts my legs are lead now haha

Storms are coming the next few days so I'll be able to catch up on sleep a little bit and get good lifts in since work will be slower.
 
Meetketchup said:
Great way to burn calories. :)
Click to expand...
Steady state all day haha, getting pretty close to a full pack visible. I'll keep cutting until I start a cycle and increase calories slowly back up over the weeks and months.
 
Work was the workout today stayed moving spent 10hrs framing and building the rest of the pool deck. Storms tomorrow so I took the day off to sleep in, meal prep, and get a good lift in.....these are the only days worth living for to me anymore.

I haven't weighed myself in a week or 2, tomorrow morning I'll be able to finally. Here are pics after the 2 month cut and fast that started at 215lbs with only the top 2 abs visble.
 

Attachments

  • 20240729_062641.jpg
    20240729_062641.jpg
    692.5 KB · Views: 31
Morning empty and fasted weight 194.8lbs. I didn't think I would be down that low, the calorie deficit has still be pretty steep then even after the 4 day fast. Oh how I'm going to soak up the carbs and protein when I reintroduce a calorie surplus again.
 
This evening's workout started with a good yoga and mobility session, 30min on the Rogue Echo covered 7.83miles steady 125-150watts pace
Arms, delts, chest, abs

Chin grip lat pulldowns 165lbs x9, 180lbs x7

Straight bar cable tricep pushdowns 65lbs x18

DB lateral raises 12.5s x22, x22

Kneeling BB Ab Rollouts x18

Incline chest Press 12plates x8 dropset to 8plates x 5

Strive machine preacher curls 8plates x12

Standing Cable Tricep Kickback 20lbs x12,ea 15lbs x14ea

DC style stretching after most sets.
 
This evening's workout started with a good yoga and mobility session, then 30min on the elliptical resistance level11 125-150watts pace 3210 strides
Lats, delts, traps, biceps

Strive machine neutral grip lat pulldowns 13plates x12
(First time with this machine, I like it and most of the Strive brand machines they're like Nautilus almost 3 different cam sizes to emphasize tension at the beginning middle or end of the ROM. I always pick most tension in the lengthened portion of each exercise.)

Cable lateral raises 10lbs x16, x15

Strive machine seated chest supported low Rows 13plates x14

Deadlift machine Shrugs 90lbs ea side x10, x10 (hung out in the stretch position of each rep moving my neck to try and break up knots and tightness)

Incline bench seated DB curls 25s x11, 15s x16

DC style stretching after all sets.
 
I have been bridging with Ostarine for around 1.5-2weeks at 10mg ED. I can feel low test and estrogen as the bridge goes so I am likely going to bring test back in at 200mg a week until the cycle log kicks off.
 
Just work for the workout, finished building a wooden pool deck. Storms the next few days, good sleep tonight and leg day in the morning.



Starting back on this evening, next pin will be Sun evening. Pinning .3ml or 75mg of test, .5ml or 50mg primo, .2ml or 40mg mast E3D total of roughly 380mg gear per week. Fuck this suicidal thoughts, tweaking and snapping, miserable shit I'm going back on so I can be crazy in peace.
 
Today's workout started with a good yoga and mobility session, then 35min on the elliptical resistance level 11 130-155watts pace 3296 strides
Legs

Tibialis Raises barefoot feet 2ft from Wall x14, x13

Hack Squat Calf Raises 140lbs x10, x10

Machine Hip Adduction 170lbs x12 superset with BW deep lunges x5ea leg

Nordic Lying Leg Curls BW x18, x14

Leg Press 180lbs(narrow stance knees over toes atg) x8, 270lbs (mid stance atg) x8

Strive machine leg ext 12plates x10 superset with Kneeling BW Leg ext leaning back over feet x11, 12plates x10 superset with BW deep lunges x12ea alternating1:1 2:2 and so on

DC style stretching after all sets.
 
JohnMcc said:
Today's workout started with a good yoga and mobility session, then 35min on the elliptical resistance level 11 130-155watts pace 3296 strides
Legs

Tibialis Raises barefoot feet 2ft from Wall x14, x13

Hack Squat Calf Raises 140lbs x10, x10

Machine Hip Adduction 170lbs x12 superset with BW deep lunges x5ea leg

Nordic Lying Leg Curls BW x18, x14

Leg Press 180lbs(narrow stance knees over toes atg) x8, 270lbs (mid stance atg) x8

Strive machine leg ext 12plates x10 superset with Kneeling BW Leg ext leaning back over feet x11, 12plates x10 superset with BW deep lunges x12ea alternating1:1 2:2 and so on

DC style stretching after all sets.
Click to expand...
How the hell do you have strength after stretching AND cardio pre-workout?!

Must be a machine. :)
 
JohnMcc said:
Today's workout started with a good yoga and mobility session, then 35min on the elliptical resistance level 11 130-155watts pace 3296 strides
Legs
Click to expand...
how many calories does that burn?

What puts glycogen back into your muscles to lift?
 
Meetketchup said:
How the hell do you have strength after stretching AND cardio pre-workout?!

Must be a machine. :)
Click to expand...
The stretching/mobility gets my body ready to lift and turns on the the mind muscle connection. The cardio is low impact and low intensity steady state typically so it's not the tiring and I have a light to moderate sweat going by the end. In a calorie surplus phase ill add in sprint/high intensity cardio, that is usually its own day or and off from lifting day. Also some of what is below helps too. I am fairly athletic though yes, l like to stay moving.
KrossOut said:
how many calories does that burn?

What puts glycogen back into your muscles to lift?
Click to expand...
I'm not sure I don't bother counting.
The cardio is low intensity steady state so it doesn't really tap into glycogen and is for fat burning. Though I do add 8-12oz pomegranate or berry blend juice to my preworkout drink I sip on my way to the gym, then halfway through my workout I switch from water to a whey protein shake of 40-50g of protein and sip it to the end.


I always have good workouts minus little nagging knots and pains from time to time. I just workout around them until healed.
 

Trending Content!

Back
Top