Chest Day, Erry Day

[MAYO]

Tits...
No sleep last night due to angry baby.

Flat Bench -SS- Kettle Bell Fly
135 x 20; 20 x 10
225 x 12; 20 x 10
315 x 4; 20 x 10
315 x 4; 20 x 10
315 x 4 -drop- 225 x 6 -drop- 135 x 10;
20 x 10

Incline DB Bench -SS- Pec Dec (seat down)
100 x 10; 140 x 12
100 x 9; 140 x 12
100 x 6 -drop- 70 x 6; 140 x 12

Rev Grip Bench -SS- Diamond Press
135 x 10; 70 x 8
185 x 6; 70 x 8
185 x 7; 70 x 8
185 x 6; 70 x 8

Sexy fun time circuit
Precor Dirty 30/ Inch worm/ Sit 'n spin w/90# KB
3 rounds
-Dirty 30: Precor Plate Loaded Incline Machine w/ 1 plate per side, execute 10 wide, 10 mid, 10 close (no rest)
-Inch Worm: assume front leaning rest (push-up position) with slider disc under each toe. Pull body into a pike using abs; return to starting position.
-Sit 'n Spin: Set desired kettle bell on platform set at waist level. Stand with back to platform. With feet planted, rotate and pick KB off of platform. Rotate facing forward, squat and touch KB to ground, stand and rotate to opposite side and place KB back on platform. Return forward empty handed and squat and palm ground. Repeat.

 

[MAYO]

No iron today; just steel. Ran G19 for 2 hours on dot torture and mag change drills.

 

[MAYO]

Ran glock on steel again today for 200rds. Then went and trained back with @meetcake. Didn't log weights or reps...just know that it was horrible and I now qualify for a mobility scooter.

Pendlays -SS- Pull Ups

Heavy Lat Pulls -SS- Lat Push Downs w/ Rope

Monster:
Deads / Rear DB Delt Fly / High Row w/ Rope

Monster:
DB Lat Pullovers / DB Bent Rows / Back Extensions

I'm drinking a protein shake and eating pizza now...because I need it. Don't judge me.

 

[Superman]

I'm gonna be chuggin a pizza from the blender later. I gassed hard as fuck tonight. That booby workout looks like the truth tho.

 

[MAYO]

I'm gonna be chuggin a pizza from the blender later. I gassed hard as fuck tonight. That booby workout looks like the truth tho.

With great tits comes great responsibility, lol

 

[MAYO]

Warm-up

Monster:
Squat / Stationary KB Lunge / Single Leg Press / Single Leg Calf Raise

135 x 10; 50's x 10; 1 plate/side x 20/leg; same
225 x 10; 50's x 10; 1 plate/side x 20/leg; same
315 x 10; 50's x 10; 1 plate/side x 20/leg; same
315 x 10; 50's x 10; 1 plate/side x 20/leg; same
315 x 10; 50's x 10; 1 plate/side x 20/leg; same

Monster deux = FOTP
Leg Ext / Leg Curl / Seated Calf
-Light weight, squeeze 'em
80 x 20 / 80 x 20 / 45 x 20 for 3 rounds
*Rest/pause when needed, but 20 is the number. Period.

Done

 

[MAYO]

Kai DB Curls -SS- VBar Tri PD
15 x 20; 80 x 25
25 x 18; 150 x 20
30 x 16; 200 x 18
30 x 16; 200 x 18
30 x 16; 200 x 15

Strict BB Curl -SS- DB Tri Kickback
115 x 8; 35 x 8o, 8u
115 x 8; 35 x 8o, 8u
115 x 8; 35 x 8o, 8u
115 x 8; 35 x 8o, 8u

OH Cable Curl -SS- Hammer Tri PD w/ Single Rope
80 x 20; 40 x 15
80 x 20; 40 x 15
80 x 20; 40 x 15

Front Double Bi Cable Curls -SS- Diamond Push-ups on Medicine Ball
80 x 8; PU x 15
80 x 7 -drop- 60 x 5; PU x 15
70 x 8 -drop- 50 x 5 -drop- 30 x 10;
PU x 15

Rope Hammer Curls -SS- Wide Grip Tri Push Down
100 x 100; 100 x 100
*always moving; rest on bi's by working tri's

 

[MAYO]

No training today; travel day. For those who followed the old OFT log, I'm still working in the patch. I'll log timetable tomorrow as well as training.

 

[MAYO]

Today
0500 wake up....slept thru alarm 0540.
0600 - 0700 gym (below)
0730 - 2040 work
2100 -2145 dry fire drills
2230 lights out

DB Lat Raise / Rear Fly / Front Raise
15 x pump
20 x pump
25 x pump
*didn't count reps. Nitro balance is definitely changing; starting to pump out before muscle failure.

Behind head BB mil press -SS- Pincer grip plate fly
135 x 15; 10 x 15
185 x 8; 10 x 15
185 x 8; 10 x 15
185 x 6 -drop- 135 x 5; 10 x 15

DB OH Press / DB Shrug / Pincer grip plate fly
90 x 8; 100 x 15; 10 x 15
90 x 10; 100 x 15; 10 x 15
90 x 8; 100 x 15; 10 x 15

High Row w/ Rope -SS- Leaning Lat raise w/ EZ bar
100 x 15; 30 x 12
100 x 15; 30 x 12
100 x 15; 30 x 12

 

[Muscle_g]

Awesome supersets going on in here!!

 

[MAYO]

Waking up was hard today. Yesterday was first day back in the field in over a month. Body is definitely protesting. Joints were pretty achey from being in 25 degree wether and 40mph wind for 12+ hours yesterday. Not proud of the workout; but got something done.
Today:
Wake up 0530
Gym 0620 - 0720 (See Below)
Work (Field) 0800 - 1530
Vendor Dinner 1800 - 2030
Hotel 2100 -

Squat / Single Leg Press / Single Leg Calf Raise
135 x 10; 1 plate/side x 20/leg; same
225 x 10; 1 plate/side x 20/leg; same
225 x 10; 1 plate/side x 20/leg; same
225 x 10; 1 plate/side x 20/leg; same
225 x 10; 1 plate/side x 20/leg; same
225 x 10; 1 plate/side x 20/leg; same

Leg Ext / Leg Curl / Weighted Vert Jump
150 x 20; 150 x 20; 50 x 10
150 x 20; 150 x 20; 50 x 10
150 x 20; 150 x 20; 50 x 10

Done

 

[MAYO]

Awesome supersets going on in here!!

Thank you sir; that's what works for me!