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Chest Day, Erry Day

MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Still been bangin', just haven't logged.
Today
200rds w/ G19; IWB and OWB holster work.
Legs
Squat -SS- Box Jump
135 x 10; 30" x 10
135 x 10; 36" x 10
135 x 10; 36" x 10
135 x 10; 36" x 10

Squat / BB Stationary Lunge / Seated Calf
225 x 8; 135 x 8/leg; 90 x 20
315 x 8; 135 x 8/leg; 90 x 20
405 x 4; 135 x 8/leg; 90 x 20
315 x 8; 135 x 8/leg; 90 x 20

Leg Press Low / High / Calf; BB Stiff Leg Dead
4pps x 20/10/20; 100 x 10
4pps x 20/10/20; 100 x 10
4pps x 20/10/20; 100 x 10

Toast...
Life drama pissed me off so just ran a mile on top of the above...
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Tits...

Bench -SS- KB Fly
135 x 20; 15 x 15
135 x 10; 15 x 12
225 x 12; 15 x 10
315 x 4; 15 x 10
315 x 4; 15 x 10
315 x 4; 15 x 10 -drop- 225 x 7 -drop- 135 x 10
**no rest on drops

DB Incline -SS- DB Incline Fly (alternating touching pointer fingers and pinkie fingers on flies)
100 x 10; 15 x 10
100 x 10; 15 x 10
100 x 10; 15 x 10

DB Decline -SS- Rev Grip Bench
70 x 12; 135 x 10
70 x 12; 135 x 10
70 x 12; 135 x 10

Burner:
Row 1000m
25 push-ups
Run 0.5 mile
25 push-ups
Row 1000m
25 push-ups
Run 0.5 mile
25 push-ups
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Today...suckfest

Warmup:
Deads / Pull-ups/ Cable Rows
135 x 10; OH x 10; 190 x 15
135 x 10; OH x 10; 210 x 10

The suck:

Round 1
Deads 225 x 10
OH pull-up x 10
Cable Row 210 x 10
Rope and ladder 80# x 20m rope

Round 2
Deads 315 x 10
OH pull-up x 10
Cable Row 210 x 10
Rope and ladder 80# x 20m rope

Round 3
Deads 315 x 10
OH pull-up x 10
Cable Row 210 x 10
Rope and ladder 80# x 20m rope

Round 4
Deads 315 x 10
OH pull-up x 10
Cable Row 210 x 10
Rope and ladder 80# x 20m rope

**as little rest as possible between any given exercise or round. Push yourself.
Rope and ladder link:
I use an 80# sand bag and a 20m (65 ft), 3" battle rope.
 
Superman

Superman

VIP Member
Aug 28, 2012
1,285
343
Goin' hard in da paint! Killer dood.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Still alive...work has been hectic. Out on location again since Monday night.

Did this yesterday:
Circuit:
Squat / Seated calf / 60m sled drive
45 min AMRAP of following:
225 x 10; 70 x 20 ; 200 x 60m
...might've got 7 rounds

Today:
Shoulders. Didn't log but stayed light with high vol.

No real entertainment value; struggling just to make it to gym this hitch. Sleep has been pretty poor.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Did arms yesterday; again no log. Failed to get up and go today. Pretty disappointed. I can't take my sleep meds due to some ongoing allergy testing, so this hitch has been a beating.
 
Superman

Superman

VIP Member
Aug 28, 2012
1,285
343
Staying in it even though its grueling... Sometimes I know I should skip it. But, I feel guilty so I go anyways.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Made up for this morning...put a 13hr day at work and then went to the place where excuses go to die....

Slag don't give a shit about your problems.

Squats -SS- Seated Calf
135 x 10; 70 x 25
135 x 10; 70 x 25
225 x 10; 70 x 25
315 x 8; 70 x 25
405 x 5; 70 x 25
405 x 6; 70 x 25
405 x 6; 70 x 30
315 x 10; 70 x 30
225 x 12; 70 x 30
135 x 20; 70 x 30

Leg Ext / Lying Leg Curl / Stiff Leg Calf
150 x 20; 110 x 20; 190 x 20
150 x 20; 110 x 20; 190 x 20
150 x 20; 110 x 20; 190 x 20

Done.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Bobs....

Bench -SS- DB Fly
Bar x lot; 15 x 15
135 x 15; 15 x 10
225 x 12; 15 x 10
315 x 6; 15 x 10
315 x 5; 15 x 10
315 x 5; 15 x 10
225 x 20; 15 x 10
135 x 27; 15 x 10

DB Incline -SS- Neutral Cable Fly
100 x 8; 50/side x 15
100 x 8; 50/side x 15
100 x 7; 50/side x 15

Decline Bench -SS- Rev Grip Bench
135 x 20; 135 x 10
135 x 20; 135 x 10
135 x 20; 135 x 10

Old as Balls Pec Dec -SS- Old as Balls Incline Machine
110 x 8; 110 x 10
90 x 10; 90 x 12
70 x 12; 70 x 20
50 x 12; 50 x 17

Done.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Pendlay to Deads** -SS- Pull-ups
135 x 10/10; OH x 10
225 x 10/10; OH x 10
315 x 6/8; OH x 10
315 x 6/8; OH x 10
315 x 6/8; OH x 10
**if these don't suck the soul out of your chest, you're doing them wrong.

Single Arm Seated Row -SS- Pull-ups
50 x 15/arm; UH x 10
70 x 15/arm; UH x 9
70 x 12/arm; UH x 8
...just spent.
 
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