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Chest Day, Erry Day

MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
My back and hams got destroyed yesterday. Tried to hit a quad-centric leg day today. Had a pretty high level of suck:

Stretchees

Quad Ext/ Hip Belt Squat/ Smith Split Squat
100 x 20; 90 x 20; 135 x 10/leg
100 x 20; 90 x 20; 155 x 10/leg
100 x 20; 90 x 20; 195 x 10/leg
100 x 20; 90 x 20; 215 x 10/leg
100 x 20; 90 x 20; 215 x 10/leg

Seated Calf -SS- Stiff Leg Calf
90 x 20; 4pps x 20
90 x 20; 5pps x 20
90 x 20; 5pps x 20
90 x 20; 5pps x 20
90 x 20; 5pps x 20

That's enuf.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
My low body is WRECKED...I'm quite proud. Took it easy with an arm workout today...

Stretchees

DB Spider Curl -SS- DB Hammer Tri Ext
15 x 20; 15 x 20
20 x 20; 20 x 20
30 x 20; 30 x 20
30 x 20; 30 x 20
30 x 20; 30 x 20

Kai DB Curl -SS- Tri V-Bar Psh Down
30 x 15; 150 x 20
30 x 15; 150 x 20
30 x 15; 150 x 20

EZ Bar Drag Curl -SS- EZ Bar ReV Grip OH Tri Ext
70 x 10; 45 x 20
70 x 10; 75 x 15
70 x 10; 75 x 15
70 x 10; 70 x 20

Cable Front Double Bi
40 x 20
40 x 20
40 x 20
 
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MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Stretchees

DB Lat Raise/ DB UH Front Raise/ DB Rear Fly
15 x 20; 15 x 20; 15 x 20
20 x 20; 20 x 20; 20 x 20
20 x 20; 20 x 20; 20 x 20
20 x 20; 20 x 20; 20 x 20

DB Mil Press/ Cable Rear Concentration Fly/ DB Shrugs
50 x 15; 10 x 20/arm; 50 x 20
100 x 12, 10 x 20/arm; 100 x 20
100 x 12, 10 x 20/arm; 100 x 20
100 x 12, 10 x 20/arm; 100 x 20

Masochism
Rope and Ladder/ Plate Lat Raise/ Run/ Plate Lat Raise
80# bag w/ 60' Battle Rope; 10's x 20; 0.25 mile run; 10's x 20
....no rest; 4 rounds.

Ded.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Travel day today...got to get it before I head out.

Stretchees

Leg Press/ Stiff Leg Calf/ Squat
1pps x 50; 1pps x 40; 135 x 10
2pps x 50; 2pps x 30; 225 x 10
3pps x 50; 3pps x 30; 315 x 10
3pps x 50; 3pps x 30; 315 x 10
3pps x 50; 3pps x 30; 315 x 10

Leg Ext/ Leg Curl/ Close Stance DB Goblet Squat/ Seated Calf
150 x 20; 150 x 20; 100 x 10; 90 x 30
150 x 20; 150 x 20; 100 x 10; 90 x 30
150 x 20; 150 x 20; 100 x 10; 90 x 30

Yup yup.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
No train yesterday due to no sleep. Last night wasn't much better. Took 100mg diphenhydramine before bed and woke with a nasty Benadryl hangover... still got something done.

Warmup
Lat Pull/ Lying DB Row/ Pendlay Row/ Jump Rope
60 x 30; 25 x 20; 135 x 10; JR x 100

Werk
Pull-ups/ Lying DB Row/ Pendlay Row/ Jump Rope
OH x 10; 35 x 20; 185 x 10; JR x 100
OH x 10; 45 x 20; 225 x 10; JR x 100
OH x 10; 55 x 20; 225 x 10; JR x 100
OH x 10; 65 x 20; 225 x 10; JR x 100

Single Arm Cable Row/ Pull-ups/ Planks
60 x 20; UH x 10; 30s w/ alt single leg & 30s plain
60 x 20; UH x 10; 30s w/ alt single leg & 30s plain
60 x 20; UH x 10; nope

Out of time.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Round 2
Humility:
**All exercises performed wearing GR1 Rucksack with 30# plate, combat boots, tac pants.

1)Bear Crawl 50m
Walk Back 50m
Run 200m
2)Bear Crawl 50m
Walk Back 50m
Run 200m
3)Bear Crawl 50m
Walk Back 50m
Run 200m
4)Bear Crawl 50m
Walk Back 50m
Run 200m
5)Rope & Ladder w/ 80# Sandbag and 60' Batte Rope
Run 200m
6)Rope & Ladder w/ 80# Sandbag and 60' Batte Rope
Run 200m
7)Rope & Ladder w/ 80# Sandbag and 60' Batte Rope
Run 200m
8)Rope & Ladder w/ 80# Sandbag and 60' Batte Rope
Run 200m
...drop ruck and walk it out.

Wow.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Woke up this morning to find that we lost seal on a wellhead component last night and all of the expelled fluid landed squarely on my truck....
Spent my gym time at the car wash.

Squeezed in 2 mile run before coming on.
9:10 pace.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Had to get it in...

PM Boobs

Shoulder Stretchees

Incline Bench -SS- Incline Fly
135 x 15; 15 x 10
225 x 12; 20 x 10
275 x 5; 30 x 8
275 x 5; 30 x 8
275 x 5 -drop- 185 x 8 -drop- 135 x 8; 30 x 6 -drop- 15 x 8

DB Floor Press/ DB Flys/ Plank
70 x 15; 40 x 10; 1 min
100 x 12; 40 x 10; 1 min
100 x 10; 40 x 10; 1 min
100 x 10; 40 x 10; 1 min

DB Decline Press -SS- Incline Cable Fly
80 x 10; 30 x 20
80 x 10; 30 x 20
80 x 10; 30 x 20

Bedtime
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
No train this morning...call it active recovery.

22min on treadmill @ 3.6mph & 5 incl
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
PM Quickie

Quadzirra

Squats/ Smith Machine Leg Press/ Seated Calf Raise

Warmup
135 x 10; 115 x 20; 90 x 15
135 x 10; 115 x 20; 135 x 20
Werk
225 x 20; 135 x 20; 135 x 20
225 x 20; 205 x 20; 135 x 20
225 x 20; 205 x 20; 135 x 20
225 x 20; 205 x 20; 135 x 20
225 x 20; 205 x 20; 135 x 20

Walk 20min @ standard ruck pace
3.7mph; 5 incl
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Discipline has been a tough opponent this week. Job has been fast paced, sleep at a minimum, and hot....really hot. Slept through alarm again this morning, so had to hit workout in PM. Endurance and power are really low...still made a showing.

Cannons...
Spider Curls -SS- Rev Grip OH Tri Ext
15 x 20; 30 x 20
20 x 20; 40 x 20
30 x 20; 50 x 20
30 x 20; 50 x 20
30 x 20; 50 x 20

DB Alternating Hammer/Reg Curls -SS- OH Cable Tri Ext
35 x 16; 80 x 25
35 x 16; 80 x 25
35 x 16; 80 x 25
35 x 16; 80 x 25

Cable Front Double Bi -SS- V-Bar Pshdwn
70 x 10; 150 x 15
60 x 10; 150 x 15
50 x 10; 150 x 15
40 x 10; 150 x 15

Smoked.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Yesterday was travel day...got home late last night.

AM Fasted Cardio
2ish mile road run (maybe 2.25-2.5); unsure of pace or actual dist.

Stretchees, Cupping, and sports massage appt...ouch

Gym
Shoulder Circuit Work...did all ex today as continuous circuit. Shoulders need help dealing with prolonged, repetitive movements.

DB Lat Raise/ DB Front Raise/ DB Rear Fly/ Jump Rope
15 x 20; 15 x 20; 15 x 20; JR x 100
15 x 20; 15 x 20; 15 x 20; JR x 100
15 x 20; 15 x 20; 15 x 20; JR x 100

DB Mil Press/ DB Shrug/ Concept2 Rower
100 x 12; 100 x 20; 250m (60s)
100 x 12; 100 x 20; 250m (60s)
100 x 12; 100 x 20; 250m (60s)

Sandbag OH Side to Sides/ Cable Single Rear Delt Fly/ Leaning EZ Bar Lat Raise
40# bag x 30; 20 x 15/arm; 30 x 12/arm
40# bag x 30; 20 x 20/arm; 30 x 12/arm
40# bag x 30; 20 x 20/arm; 30 x 12/arm

Donesky
 
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