Chest Day, Erry Day

[MAYO]

No train today...running on fumes. Complex well design so I'm in call until it's done. Hopefully will conclude in the wee hours tomorrow morning.
2330-0530 Sleep
0600-2230 Back in the bitch
2300...Sleep

 

[Superman]

Beast mode.

 

[MAYO]

2300-0400 Sleep
430-1330 Back in the beast
1400-1630 Nap
1730-2030 Vendor dinner
2130-2300 Gym (see below)
2330 Eat and pass out

Pendlay Row -SS- Pull-ups
135 x 10; OH x 10
225 x 8; OH x 10
315 x 6; OH x 10
315 x 6; OH x 10
315 x 6; OH x 10

Deads -SS- Pull-ups
315 x 8; UH x 10
405 x 8; UH x 10
405 x 8; UH x 10
405 x 6 (gassed); UH x 10

Single Arm Cable Row -SS- UH Cable High Row
80 x 10/arm; 60 x 15
80 x 10/arm; 60 x 15
80 x 10/arm; 60 x 15

 

[MAYO]

0030-0630 Sleep...finally
0700-1730 Work
1800-1900 Gym

Light Legs
Squats / BB Walking Lunge / Seated Calf Raise
135 x 10; 70 x 10/leg; 70 x 20
225 x 10; 135 x 10/leg; 70 x 20
315 x 12; 135 x 10/leg; 70 x 20
315 x 12; 135 x 10/leg; 70 x 20
315 x 12; 135 x 10/leg; 70 x 20

Leg Press Machine; Calf Raise
210 x 50; 210 x 20
210 x 50; 210 x 20
210 x 50; 210 x 20
DONE

Now to find some food...

 

[MAYO]

Kai DB Curls -SS- Cable OH Tri Ext
15 x 25; 80 x 20
20 x 20; 90 x 18
25 x 20; 100 x 15
25 x 20; 100 x 15
25 x 20; 100 x 15

Strict BB Curl -SS- Decline Skull Crusher & transition to CG Press
115 x 8; 100 x 8, 10
135 x 6; 100 x 8, 10
115 x 8; 100 x 8, 10
95 x 15; 100 x 8, 10

Front Dbl Bi Cable -SS- Tri Vbar Push Down
60 x 12; 150 (stack) x 20
60 x 12; 150 x 20
60 x 12; 150 x 20
DONE

 

[MAYO]

Today is final day on hitch. Got up at 0230 and trained shoulders at 0300. Didn't log since pressed for time. Stayed with moderate weight and high volume using rest/pause as needed. Not really happy with training this week. I would've liked to hit some two-a-days with dynamic sandbag work incorporated, but it wasn't in the cards this time. Will depart location at 1800 today and travel out. Should be at the home gym most of this week.

 

[woodswise]

You're one badass for sure!

 

[MAYO]

You're one badass for sure!

Thank you sir; looking forward to the results of your Strongman competition!

 

[MAYO]

Didn't get to train yesterday. Wife bought new front door and I had to install...it's kinda straight. Got 25 min on water rower yesterday for about 4700m. Today did 20 min on rower this morning for 4200m. Hit gym this evening and could tell while squatting that my hips had some fatigue from the rower. Here it is:

St Valentine's Day Massacre
Squat / Seated Calf Raise / Sandbag Walking Lunge
135 x 10; 90 x 20; 80 bag x 10/leg
135 x 10; 90 x 20; 80 bag x 10/leg
225 x 10; 90 x 20; 80 bag x 10/leg
315 x 10; 90 x 20; 80 bag x 10/leg
315 x 10; 90 x 20; 80 bag x 10/leg
315 x 10; 90 x 20; 80 bag x 10/leg
315 x 10; 90 x 20; 80 bag x 10/leg

Love is Hell --- All movements performed with 80# sandbag.
20 sandbag hang cleans
20m sandbag bear crawl
20 sandbag squats
20m sandbag bear crawl
20, 4 count flutter kicks holding sandbag extended over chest
20, lying leg raises holding sandbag extended over chest
20m sandbag bear crawl
20 sandbag power clean to shoulder and slam
20m sandbag bear crawl
20 sandbag burpees
20m sandbag bear crawl
DONE

 

[Anabolic Beast]

Didn't get to train yesterday. Wife bought new front door and I had to install...it's kinda straight.

LOL... as long as the door opens and closes, that's all that matters.

Nice VD workout. Hope you remembered to give your wife some Roses and a box of Chocolates for Valentines.

 

[MAYO]

Bench / KB Fly / TRX squat-row
Bar x 20; 25 x 12; 15
135 x 20; 25 x 12; 15
225 x 15; 25 x 12; 15
315 x 5; 25 x 12; 15
315 x 5; 25 x 12; 15
315 x 5 -drop- 225 x 7 -drop- 135 x 11; 25 x 12; 15
**no rest on drops

Incline DB / Cable Fly (neutral) / Crunches w/ hams in weighted tension
100 x 10; 50/side x 15; 15
100 x 10; 50/side x 15; 15
100 x 8; 50/side x 15; 15

Decline DB / Decline DB Fly (palm heel to palm heel) / Diamond Push-up on Small Medicine Ball
75 x 12; 20 x 10; 7 & failed
75 x 12; 20 x 10; 7 & failed
75 x9; 20 x 10; 9 & failed

Rope & Ladder - 5 Rounds
Tie one end of 15m battle rope to 80# sandbag. Sandbag bear crawl out until rope lies fully extended behind you (15m). Sprint to free end of rope. Sit flat with legs extended forward and pull rope hand over hand until bag returns to you; equals one round. Lather, rinse, repeat.

DONE biznatches...
Date night tonight with wife.

 

[MAYO]

Tonight's session was one of the most challenging that I have done in a long while. Transitioning directly into deads from Pendlay with no rest was a journey into 'suck' at its finest.

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

UH Row using Precor Press Machine / Pull-ups / TRX Push-ups
45/side x 12; UH x 10; 15
45/side x 12; UH x 10; 15
45/side x 12; UH x 10; 15

Sandbag Throw-overs -SS- Inverted Row
3 Rounds
Clean and Press 80# bag over 6' wall 10x, then drop and hang from 30" bar and execute 10 body weight rows = 1 round.