JohnMcc's Daily Log

[JohnMcc]

This evenings workout started with a quick yoga and mobility session for upperbody then hit chest shoulders and triceps

Rope Cable Tricep Pushdowns 1dropset
DB Lateral Raises 1 triple dropset
Incline DB Chest Press 1RP set
Single DB OH Tricep Ext 1set

DC style stretching after each set

[JohnMcc]

This afternoons workout started with a quick yoga and mobility session then hit back, shoulders, and arms

Seated Chest Supported Machine Low Rows
1dropset 200x10 drop 170x6
Seated Machine OH Press 1dropset 110x12 drop 90x4
Straight Bar Cable Tricep Pushdowns 1RP set 80x12RPx3
Weighted Chin Ups 1RP set +25x4RPx1
DB Lateral Raises 2sets 30sX12, 25sX13
Standing DB Curls 1dropset 30sX12 drop 25sX5
DB Shrugs 1RP set 75sX19RPx7
Single DB OH Tricep Ext 1set 60x13

DC style stretching after all sets

[JohnMcc]

Pinned 150mg(.6ml) test and 120mg(.4ml) EQ before my workout this evening.


This evenings workout started with a quick mobility session then hit chest, shoulders, and back

CG BB Bench Press 1RP set 125x14RPx6
Seated Chest Supported Low Rows 1dropset 210x8 drop 170x5
DB Lateral Raises 1triple dropset 30sX12 20sX7 15sX8
Dips 1set BWx14

DC style stretching after all sets

[JohnMcc]

This evenings workout started with a quick mobility session then hit legs, and arms

Tibialis Raises 1set x13
Single Leg Calf Raises 1RP set x10RPx3 ea leg
Leg Press 1dropset 485x11 drop 395x11
Hip Adduction Machine 1set 125x8
Machine Deficit RDLs 1set 250x9
Standing Cable Curls 1dropset 65x4 drop 55x4
Straight Bar Cable Tricep Pushdowns 1dropset 80x11 drop 70x5

DC style stretching after each set

[JohnMcc]

This evenings workout started with a quick mobility session then hit arms and delts

Rope Cable Tricep Pushdowns 1dropset 65x14 drop 50x6
Seated Bicep Curl Machine 1RP set 80x10RPx3
DB Lateral Raises 1dropset 25x14 drop 20x9

DC style stretching after each set

[JohnMcc]

This evenings workout started with a good mobility session then hit chest,and arms

Standing DB OH Press 40sX16 superset with DB Lateral Raises 20sX11, 40sX10 15sX13

Smith Machine Shrugs 165(BB)x24 superset with Drag Curls 75x12, 165(IF)x17 75x10

DC style stretching after each superset

[JohnMcc]

This evenings workout started with a quick mobility session then hit chest, triceps, and abs

Toes to Bar superset Push Ups BWx11 BWx16

Straight Bar Cable Tricep Pushdowns superset Upper Pec Cable Flyes 75x17 25x9

Single DB OH Tricep Ext 55x12

DC style stretching after each superset

[JohnMcc]

Pinned 150mg(.6ml) test and 120mg(.4ml) EQ before bed

[JohnMcc]

This afternoons workout started with a quick mobility session then hit shoulders and arms

Seated Machine OH Press superset Single DB OH Tricep Ext 100x11 45x8, 90x12 45x8

Chin Grip Lat Pulldowns superset DB Lateral Raises 145x13 25sX16, 145x11 20sX18

DC style stretching after each superset

[JohnMcc]

This evenings workout started with a good stretch and mobility session then hit legs

Single Leg Calf Raises BWx10ea, BWx10ea
Lying Machine Leg Curls 90x10, 80x10
Machine Leg Ext 80x17, 100x13

DC style stretching after all sets