Chest Day, Erry Day

[ITAWOLF]

looking good brother
hows the ole injury feeling??

 

[MAYO]

looking good brother
hows the ole injury feeling??

Still kicking, brother. Pec is healed up pretty good and SI joint is getting there. Just keep moving forward, lol!

 

[MAYO]

Mowed yard this morning wearing 40# ruck...yay.


Gym
Stretchees

Squat/ Single Leg Stiff Leg Deds (KB)/ Seated Calf
Warmup
135 x 10; 30# x 10/leg; 90 x 20
135 x 10; 50# x 10/leg; 135 x 20
Werk
225 x 10; 50# x 10/leg; 135 x 20
315 x 10; 50# x 10/leg; 135 x 20
315 x 10; 50# x 10/leg; 135 x 20
405 x 5; 50# x 10/leg; 135 x 20
405 x 5; 50# x 10/leg; 135 x 20
405 x 5; 50# x 10/leg; 135 x 20

Leg Press/ Stiff Leg Calf/ Leg Curl
4pps x 30; 4pps x 30; 220 x 15
4pps x 30; 4pps x 30; 220 x 15
4pps x 30; 4pps x 30; 220 x 15

Yuuuup.

 

[5.0]

I mow after legs, you crazy! Lots of lifting after too.....ive come to the conclusion that you must drink race fuel for breakfast

 

[MAYO]

I mow after legs, you crazy! Lots of lifting after too.....ive come to the conclusion that you must drink race fuel for breakfast

Nah, just oatmeal....sprinkled with hate and discontent, of course.

 

[MAYO]

Incline Bench -SS- Decline Cable Fly
135 x 20; 50 x 20
225 x 8 (did not feel right); 50 x 20
225 x 8 (no power; no endurance); 50 x 20
225 x 8; 50 x 20
135 x 10; 50 x 20
*** guessing that I am not fully recovered from Tuesday's Shoulder circuit. Pretty poor showing.

DB Bench/ Push-ups/ Incline Cable Fly
100 x 10; PU x 15; 30 x 25
100 x 12; PU x 15; 30 x 25
100 x 10; PU x 15; 30 x 25

Calling it.

Drop truck off at mechanic next door.

Ruck home. 3.5 miles
40# ruck
Combat Boots
Tac Pants
102 degrees

Sucked.

 

[MAYO]

No one is coming...

Pendlays/ Deads/ Pull-ups
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; OH x 10
315 x 6; 315 x 6; OH x 10

Leaning DB Row -SS- Pull-ups
100 x 10/arm; UH x 10
100 x 10/arm; UH x 10
100 x 10/arm; UH x 10

...it's up to us.

Outdoors...106 degrees.
Tire Flips -SS- Rope and Ladder
**exercises completed wearing 40# ruck; tire: 60"; sandbag: 80#; rope: 2" x 60'**

10 Tire Flips -SS- R&L for 5 rounds
Total:
50 Tire Flips; 5 Rope and Ladders

 

[MAYO]

Active Recoveryish
Saturday Speed Sesh

Leg Curl/ Leg Ext/ Seated Calf
100 x 20; 100 x 20; 90 x 25
150 x 20; 150 x 20; 135 x 20
200 x 20; 200 x 20; 135 x 20
200 x 20; 200 x 20; 135 x 20
200 x 20; 200 x 20; 135 x 20

Deficit Stiff Leg Deads/ Stiff Leg Calf/ Close Stance DB Goblet Squat/ Stiff Leg Calf
110 x 10; 4pps x 30; 100 x 10; 4pps x 30
110 x 10; 4pps x 30; 100 x 10; 4pps x 30
110 x 10; 4pps x 30; 100 x 10; 4pps x 30

Done in 25min.

 

[MAYO]

Arrived and took over location last night...running on about 4hrs sleep.

Perdition

Ruck/Sandbag Work x 5 Rounds
Each Round:
-Zercher Squat x 10 (Goblet Squat w/ Sandbag + Wearing Ruck)
-OH Ruck Sit-up x 10 (Hold Ruck w/ Arms Extended Over Chest, Execute Sit-up)
-Front Squat & Press x 10 (Front Squat and OH Press w/ Sandbag + Wearing Ruck)
-Ruck Push-ups x 10 (Wearing Ruck)
Stationary Lunge x 10 (Wearing Ruck w/ Sandbag Across Shoulders)
-100m run (Wearing Ruck)

Cool Down
-Ruck 1 mile at standard pace

**Completed with 40# ruck and 80# sandbag

 

[MAYO]

Flexy Fun Time

Kai DB Curls -SS- Lying DB Hammer Tri Ext
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

DB Alternating Reg/Hammer Curl -SS- VBar Tri Pshdwn
30 x 20; 100 x 30
40 x 16; 150 x 20
40 x 14; 150 x 20
40 x 14; 150 x 20

Cable Front Double Bi -SS- Cable OH Tri Ext
60 x 12; 80 x 16
60 x 12; 80 x 18
60 x 10 -drop- 50 x 6 -drop- 40 x 6; 80 x 20

Time to go to work.

 

[MAYO]

Bleh

Walk 0.25mi
Run 1.0mi (9:00)
Ruck 1.0mi (16:40)
Run 1.0mi (9:00)
Ruck 1.0mi (16:40)
Walk 0.25mi

**Ruck portions completed with 40# ruck.

 

[MAYO]

Been a rough hitch so far. Lots of well problems, high temperatures, and less than 20hrs sleep in the last 4 days. Had thirty minutes to workout this morning, but don't feel like I utilized it as best I could; was feeling pretty sorry for myself.

DB Lat Raise/ DB Rev Grip Mil Press/ DB Rear Delt 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/ BB Front Shrugs/ BB Rear Shrugs
100 x 6; 135 x 20; 135 x 20
100 x 6; 135 x 20; 135 x 20
100 x 6; 135 x 20; 135 x 20

Gassed and out of time.