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Chest Day, Erry Day

MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Still been bangin'. Back out in location again so time and sleep is precious. I'll try and log tomorrow's leg session. Did back today. Worked up to 3x6 @ 405 on deads while super setting in pull-ups. Did 100 total pull-ups. Also did high vol bent rows both UH and OH w/ 135.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Did legs today...continuous superset.
Squat / Seated Calf / Dumbell Stationary Lunge
Did rounds for 45 minutes.
2 rounds @ 135/80/40's
2 rounds @ 225/80/50's
2 rounds @ 315/80/50's
2 rounds @ 405/80/50's
All squat sets were 8-10 reps (except 405 which were 4 reps...shitty), calves were 20 reps, lunges were 10/leg.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Did arms and shoulders thurs and fri. Today I was pinched in time so I did this REDWOD...soul crusher.

With 80# sandbag
-800m carry
-90 Back squats
-60 push-ups w/ cross drag (vid link below)
-40 bent rows
-800m carry

...not a bad way to destroy yourself in 30 minutes.

 
P

Physiqz

New Member
Jan 9, 2018
6
2
Another vote for pendlay rows here, especially if you can find a way to set a bench up high and lay down while rowing underneath you..if that makes sense
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Got home last night; did following before bed:

2 mile run
21 - 80# sandbag thrusters
15 - 80# sandbag over shoulder, stationary lunges
9 - 80# sandbag "around the world" squats (1 rep = 1 squat left shoulder, 1 squat right shoulder, 1 front squat, 1 back squat)

Should be able to hit a gym and WOD today
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Workout 1
Chest Vol

Bench -SS- KB Fly
135 x 10; 20 x 10
135 x 10; 20 x 10
225 x 10; 20 x 8
225 x 10; 20 x 8
315 x 6; 20 x 8
315 x 6; 20 x 8
315 x 6; 20 x 8
225 x 10; 20 x 8
225 x 10; 20 x 8
135 x 10; 20 x 10
135 x 10; 20 x 10

Decline DB -SS- Incl Cable Fly
75 x 15; 30 x 15
85 x 12; 30 x 15
85 x 12; 30 x 15
85 x 12; 30 x 15
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Workout 2

1 mile run
Rest 2 minutes
5 minutes of sandbag complex
1 minute rest
4 minutes of sandbag switch-stance lunges
1 minute rest
3 minutes of lateral drag push-ups
1 minute rest
2 minutes of sandbag burpees
**all movements performed with 80# sandbag
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Workout 1
Back Vol

Back Ext w/ DB in alternating hand -SS- Stretch
10 x 16
10 x 14
10 x 12

Pendlay transition to Deads -SS- Pull-ups
135 x 10, 10; OH x 10
225 x 8, 8; OH x 10
225 x 8, 8; OH x 10
225 x 8, 8; OH x 10
225 x 8, 8; OH x 10
225 x 8, 8; UH x 10
225 x 8, 8; UH x 10
225 x 8, 8; UH x 10
225 x 8, 8; UH x 10

DONE
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Legs Vol

Leg Ext / Leg Curl / Seated Calf
100 x 30; 80 x 30; 90 x 20
100 x 30; 80 x 30; 90 x 20
100 x 30; 80 x 30; 90 x 20

Squat / Single Leg Press / Single Calf
135 x 10; Sled x 12; Sled x 20
225 x 10; Sled x 15; Sled x 15
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12

Turn back now...you ain't about this life.
 
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