Chest Day, Erry Day

[MAYO]

Still suckin wind; did a little better today:

Chest

BB Flat Bench/DB Fly/Plank
135 x 18; 20 x 10; 30s
225 x 15; 20 x 10; 30s
315 x 6; 20 x 10; 30s
315 x 6; 20 x 10; 30s
315 x 6; 20 x 10; 30s
225 x 18; 20 x 10; 30s
135 x 30; 20 x 10; 30s

DB Incline Bench/DB Alternating Cant Incline Fly/Plank
100 x 8; 20 x 20(10,10); 30s
100 x 8; 20 x 20(10,10); 30s
100 x 7; 20 x 20(10,10); 30s

Decline Cable Fly
50 x 50
50 x 50
50 x 50

 

[Superman]

Still suckin wind; did a little better today:

Chest

BB Flat Bench/DB Fly/Plank
135 x 18; 20 x 10; 30s
225 x 15; 20 x 10; 30s
315 x 6; 20 x 10; 30s
315 x 6; 20 x 10; 30s
315 x 6; 20 x 10; 30s
225 x 18; 20 x 10; 30s
135 x 30; 20 x 10; 30s

DB Incline Bench/DB Alternating Cant Incline Fly/Plank
100 x 8; 20 x 20(10,10); 30s
100 x 8; 20 x 20(10,10); 30s
100 x 7; 20 x 20(10,10); 30s

Decline Cable Fly
50 x 50
50 x 50
50 x 50

Is all your work structured like a circuit or are you running all that like a superset and resting after?

 

[MAYO]

Is all your work structured like a circuit or are you running all that like a superset and resting after?

I run like a superset and then take the least amount of rest possible to be able to execute the next round. The previous leg day I ran as a continuous circuit because the weights were light; obviously heavier weight is going to require more rest. Soooo...a circuit would be the goal, but a superset is usually reality.

 

[Superman]

I run like a superset and then take the least amount of rest possible to be able to execute the next round. The previous leg day I ran as a continuous circuit because the weights were light; obviously heavier weight is going to require more rest. Soooo...a circuit would be the goal, but a superset is usually reality.

Nice. Either way, I'd shit my pants and pass out.

 

[MAYO]

Ha! At least I don't pass out....

 

[Superman]

Ha! At least I don't pass out....

Nothing with letting one slide by though. That is what compression shortz are for.

 

[MAYO]

Pendlay Rows/Deads/Pull-ups
**no rest during sets
135 x 10; 135 x 10; OH x 10
225 x 10; 225 x 10; OH x 10
315 x 6; 315 x 6; OH x 10
315 x 6; 315 x 6; UH x 10
315 x 6; 315 x 6; UH x 10
225 x 10; 225 x 10; UH x 10
135 x 10; 135 x 10; HG x 10
**this combo will crush your soul**

Single Arm T- Bar Rows (Oly bar in corner); Pull-ups
Bar+45 x 10/arm; HG x 10
Bar+45 x 10/arm; HG x 10
Bar+45 x 10/arm; OH x Fail, UH x 6

Seated Rear DB Fly
10 x 50
10 x 50

 

[MAYO]

Sticks

Squats/Box Jumps/Walking Lunges w/ KB pass-thru
135 x 10; 30" x 10; 50# x 20
225 x 10; 36" x 10; 50# x 20
315 x 8; 36" x 10; 50# x 20
315 x 8; 36" x 10; 50# x 20
315 x 8; 36" x 10; 50# x 20
225 x 10; 36" x 10; 50# x 20
135 x 10; 36" x 10; 50# x 20

Seated Calf Raise
90 x 30
90 x 30
90 x 30

DONE

 

[MAYO]

Spider Curls -SS- Lying DB Hammer Tri
15 x 20; 15 x 20
20 x 20; 20 x 20
25 x 20; 25 x 20
25 x 20; 25 x 20
25 x 20; 25 x 20

Cable Front Double Bi -SS- DB French Press
60 x 12; 100 x 10
60 x 12; 100 x 10
60 x 12; 100 x 10

BB Drag Curl -SS- Rev GripCable Tri Ext (single arm)
80 x 10; 60 x 15
80 x 10; 60 x 15
80 x 10; 60 x 15

Cable Hammer Curl w/ Rope -SS- Cable OH Tri Ext w/ Rope
100 x 100; 100 x 100**
**I'm not to a point yet where I can accomplish this in one straight go. I superset as fast and in as large of increments as possible until I reach 100 reps on each movement.

DONE

 

[MAYO]

Been buried at work...here's today's legs

Warmup
Squats/Walking Lunges/Torque Sled Drive/Seated Calf
135 x 10; BW x 10/leg; Level 1 x 65m; 70 x 20
135 x 10; BW x 10/leg; Level 1 x 65m; 70 x 20

Work
Squats/BB Walking Lunges/Torque Sled Drive/Seated Calf
225 x 10; 135 x 10/leg; Level 2 x 65m; 105 x 20
315 x 10; 135 x 10/leg; Level 2 x 65m; 105 x 20
315 x 10; 135 x 10/leg; Level 2 x 65m; 105 x 20
315 x 10; 135 x 10/leg; Level 2 x 65m; 105 x 20

Dead

 

[MAYO]

Yesterday's shoulders

DB Lat Raise/UH DB Front Raise/Plank/DB Rear Fly/Torque Sled Drive
1) 15 x 20; 15 x 20; 30s alternate single leg; 15 x 20; Level 1 x 65m
2) 20 x 20; 20 x 20; 30s alternate single leg; 20 x 20; Level 2 x 65m
3) 25 x 20; 25 x 20; 30s alternate single leg; 25 x 20; Level 3 x 65m

Strict DB Arnold Press/Cable Crossover Raise/DB Shrugs
25 x 20; 10/side x 15; 100's x 15
50 x 15; 10/side x 15; 100's x 15
50 x 15; 10/side x 15; 100's x 15
50 x 15; 10/side x 15; 100's x 15

Out of Time

 

[5.0]

You've got my respect. I dont think I could've done what you're doing in my 20's!