Chest Day, Erry Day

[Go Away]

I remember this shit! Used to get me out the hotel and in the gym plenty of times.

 

[MAYO]

Wake up 0630
Putting out fires on text & email 0700 - 0800
Gym 0800 - 0900 (see below)
Chasing rats and other tedious bullshit.
0930 - 1900
2100 lights out (travel day tomorrow)

Flat Bench -SS- DB Fly
135 x 20; 20 x 20
225 x 15; 20 x 20
315 x 3; 20 x 20
315 x 3; 20 x 20
315 x 3; 20 x 20
225 x 12; 20 x 20
135 x 16; 20 x 20

DB Incline Bench -SS- Incline Cable Fly
100 x 8; 40 x 20
100 x 8; 40 x 20
100 x 7 -drop- 70 x 5; 20 x 20

Decline DB Bench -SS- Rev Grip Bench
70 x 12; 135 x 10
70 x 12; 135 x 10
70 x 10; 135 x 10

Standing Decline Cable Fly
50 x 100
** all rest periods spent doing diamond push-ups on medicine ball.

 

[Superman]

Plugging away. Hows the mooby?

 

[MAYO]

Plugging away. Hows the mooby?

It's good brother! I get scared easy so I'm afraid to push the reps, but I'm slowly getting there.

 

[Superman]

It's good brother! I get scared easy so I'm afraid to push the reps, but I'm slowly getting there.

Yeah, I was afraid also. Its been years for me. It'll come along though. Looking strong as fuck tho. 315 is good weight

 

[MAYO]

Wake up 0630
Gym 0730 - 0830
Road gym...shit for barbell setup/space. Cable and DB today. (See below)
0900 - 1300 Wrap up Trip
Headed Home


Warmup
One Hand Cable Rows -SS- Lat Pulls
50 x 12; 100 x 15
50 x 12; 100 x 15

Cable Row -SS- Pull Ups
180 x 15; OH x 10
220 x 12; OH x 10
220 x 12; OH x 10
220 x 12; OH x 9

Bent DB Row (2 hand) -SS- Pull Ups
50's x 15; UH x 8
70's x 12; UH x 10
70's x 12; UH x 9
70's x 12; UH x 10

Cable High Row / Pull Ups / Back Ext holding KB in 1 hand (alt sides)
80 x 20; HG x 10; 10#KB x 8/side
100 x 20; HG x 10; 10#KB x 8/side
120 x 20; HG x 9; 10#KB x 8/side

Feroce Lat Pullovers -SS- Foam Roller
2 rounds...ran out of time

 

[Superman]

Wake up 0630
Gym 0730 - 0830
Road gym...shit for barbell setup/space. Cable and DB today. (See below)
0900 - 1300 Wrap up Trip
Headed Home


Warmup
One Hand Cable Rows -SS- Lat Pulls
50 x 12; 100 x 15
50 x 12; 100 x 15

Cable Row -SS- Pull Ups
180 x 15; OH x 10
220 x 12; OH x 10
220 x 12; OH x 10
220 x 12; OH x 9

Bent DB Row (2 hand) -SS- Pull Ups
50's x 15; UH x 8
70's x 12; UH x 10
70's x 12; UH x 9
70's x 12; UH x 10

Cable High Row / Pull Ups / Back Ext holding KB in 1 hand (alt sides)
80 x 20; HG x 10; 10#KB x 8/side
100 x 20; HG x 10; 10#KB x 8/side
120 x 20; HG x 9; 10#KB x 8/side

Feroce Lat Pullovers -SS- Foam Roller
2 rounds...ran out of time

This is motivating. Stay strong brother!

 

[MAYO]

Stripped and stained my 800 sq ft deck today. Oldest boy has strep. Feeling straight shitty today. Tonight is about discipline...motivation has left the building.
Hometown gym...
Squats -SS- 80# sandbag walking lunges
135 x 10; 20m lunge
135 x 10; 20m lunge
225 x 10; 20m lunge
315 x 10; 20m lunge
315 x 10; 20m lunge
315 x 10; 20m lunge

Leg Press Low / High / Calf -SS- Sandbag walking pull-throughs
4 plate/side x 20/20/20; 20m
4 plate/side x 20/20/20; 20m
4 plate/side x 20/20/20; 20m

Done

 

[monsoon]

That's a hellacious superset.
#squat til you puke bro

 

[MAYO]

That's a hellacious superset.
#squat til you puke bro

The cold hurts my joints so I sub volume for weight. It definitely bends the mind!

 

[Anabolic Beast]

Sandbag work, I love it. Never thought about using a sandbag to do pull-throughs with, have to give them a try one day when I can.

 

[MAYO]

Still feelin' shitty...

Kai DB Curl -SS- VBar push down
15 x 20; 120 x 20
25 x 20; 160 x 20
30 x 16; 200 x 20
30 x 16; 200 x 20
30 x 16; 200 x 18

BB Strict Curl -SS- DB French Press
125 x 8; 100 x 12
125 x 8; 100 x 15
125 x 8; 100 x 15

Front Double Bi Cable -SS- Over head Rope Ext
80 x 12; 120 x 12
80 x 12; 120 x 12
80 x 10; 120 x 10

i is bear....Circuit
**All exercises performed with 80# sandbag
**Each bear crawl interval is 20m
5 sandbag burpees/ Forward Bear Crawl / 5 sandbag burpees / Reverse Bear Crawl
-3 rounds

DONE