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Chest Day, Erry Day

MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
AM Fasted Cardio
Ol' spine and pelvis felt good this morning, so took the water rower for a spin.

20min; 4,450m....pretty good for me.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Stilts

Stetchees for 10min...suck

Squat/ KB Pass Thru Walking Lunge/ Seated Calf
135 x 10; 25 x 10/leg; 90 x 30
135 x 10; 25 x 10/leg; 90 x 30
225 x 20; 50 x 10/leg; 135 x 25
225 x 20; 50 x 10/leg; 135 x 25
225 x 20; 50 x 10/leg; 135 x 25

Done...out of time. Have to drive and see in-laws; wife spazzing over traffic.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Went and hung out w/ FIL this wknd; no training and too much shine. Good to be with family tho.

Back...
Stretches for 10 min; SI still killing me.

Deads/ Cable Rows/ Pull-ups
135 x 10; 70 x 20; OH x 10
135 x 10; 100 x 20; OH x 10
135 x 10; 150 x 20; OH x 10
135 x 10; 250 x 20 (r/p); OH x 10
**deads slow and deliberate; trying to stay familiar w/ movement while SI issue heals

Smith Mach Single Arm Rows/ Pull-ups/ Lat Psh Dwn w/ Rope
70 x 15/arm; UH x 10; 70 x 15
95 x 15/arm; UH x 10; 90 x 15
115 x 15/arm; UH x 10; 110 x 15 (r/p)
135 x 15/arm (r/p); UH x 10; 130 x 15 (r/p)

Ded.
 
5.0

5.0

VIP Member
Nov 3, 2012
5,246
1,696
Went and hung out w/ FIL this wknd; no training and too much shine. Good to be with family tho.

Back...
Stretches for 10 min; SI still killing me.

Deads/ Cable Rows/ Pull-ups
135 x 10; 70 x 20; OH x 10
135 x 10; 100 x 20; OH x 10
135 x 10; 150 x 20; OH x 10
135 x 10; 250 x 20 (r/p); OH x 10
**deads slow and deliberate; trying to stay familiar w/ movement while SI issue heals

Smith Mach Single Arm Rows/ Pull-ups/ Lat Psh Dwn w/ Rope
70 x 15/arm; UH x 10; 70 x 15
95 x 15/arm; UH x 10; 90 x 15
115 x 15/arm; UH x 10; 110 x 15 (r/p)
135 x 15/arm (r/p); UH x 10; 130 x 15 (r/p)

Ded.
Sounds like a good time! I'm glad to see you're taking the smart approach and not letting ego get you hurt
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
First day back in the patch. 5hrs sleep, trying to do caffeine free pre-WO this wk.

Incline Bench -SS- Incline DB Fly on Victor Stability Bench (dumbest contraption ever)
Bar x 20; 20 x 15
135 x 20; 20 x 15
225 x 12; 20 x 15
275 x 6; 20 x 15
275 x 6; 20 x 15
275 x 5; 20 x 15

DB Bench -SS- Neutral Cable Fly
100 x 10; 60 x 10
100 x 10; 60 x 10
100 x 10; 60 x 10

Dips x 50

Out of time.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
No train this morning. Worked 18hrs on location yesterday....needed sleep. If today is short, I'll make it up this evening.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Exhausted-ass leg day.

Squat/ Single Leg EZ Bar RDL/ Seated Calf/ DB Lunges
135 x 10; 50 x 10/leg; 90 x 30; 50's x 10/leg
135 x 10; 50 x 10/leg; 90 x 30; 50's x 10/leg
225 x 10; 70 x 10/leg; 90 x 30; 50's x 10/leg
225 x 10; 70 x 10/leg; 90 x 30; 50's x 10/leg
315 x 10; 70 x 10/leg; 90 x 30; 50's x 10/leg
315 x 10; 70 x 10/leg; 90 x 30; 50's x 10/leg

Smoked.
 
W

Wham

Member
Dec 16, 2017
33
3
Mayo seems your going for a competition, your training seems to show that route, sorry If I missed out on something on your thread, I read some but not all,

I like your training method.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
AM Arms

DB Spider Curl/ Cable Tri Psh Down/ Jump Rope
15 x 20; 100 x 20; JR x 50
20 x 20; 150 x 20; JR x 50
25 x 20; 150 x 20; JR x 50
25 x 20; 150 x 20; JR x 50
25 x 20; 150 x 20; JR x 50

Kai DB Curl -SS- OH Cable Tri Ext
25 x 20; 80 x 15
25 x 20; 100 x 15
25 x 20; 100 x 15

BB Drag Curl -SS- DB Lying Hammer Ext
80 x 10; 25 x 15
80 x 10; 25 x 15
80 x 10; 25 x 15

Cable Front Double Bi -SS- Rev Grip Tri Ext
60 x 12; 80 x 20
50 x 15; 90 x 20
40 x 20; 100 x 20

NoMo
 
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