Chest Day, Erry Day

[Superman]

Legs Vol

Leg Ext / Leg Curl / Seated Calf
100 x 30; 80 x 30; 90 x 20
100 x 30; 80 x 30; 90 x 20
100 x 30; 80 x 30; 90 x 20

Squat / Single Leg Press / Single Calf
135 x 10; Sled x 12; Sled x 20
225 x 10; Sled x 15; Sled x 15
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12
315 x 10; 1pps x 12; 1pps x 12

Turn back now...you ain't about this life.

Holy shit bro, that volume is fucking nuts...

 

[MAYO]

Still been bangin', just haven't been posting. Had a crazy week at work, plagued by insomnia. Attributing it to an electrolyte imbalance from an endurance supplement that I've been experimenting with. DC'ed endurance supp and have been good since.
Today
Fasted Morning Cardio:
Elliptical w/ Incline 10 min
Full stroke on water rower 10 min
Elliptical w/ Incline 10 min
Gym:
Squat / Seated Calf Raise / KB Walking Lunge
135 x 10; 90 x 15; 50/hand x 10/leg
135 x 10; 90 x 15; 50/hand x 10/leg
225 x 10; 90 x 15; 50/hand x 10/leg
315 x 10; 90 x 15; 50/hand x 10/leg
315 x 10; 90 x 15; 50/hand x 10/leg
315 x 10; 90 x 15; 50/hand x 10/leg

Goblet KB Squat / KB Side Squat
90 x 10; 5/side x 25
90 x 10; 5/side x 25
90 x 10; 5/side x 25

 

[MAYO]

Yesterday
Fasted cardio:
10 min water rower
10 min elliptical
10 min water rower
Gym:
Bench -SS- KB Fly
135 x 20; 25 x 15
225 x 15; 25 x 10
315 x 6; 25 x 10
315 x 6; 25 x 10
315 x 4 -drop- 225 x 5 -drop- 135 x 8; 25 x 10
Incline DB -SS- Incline DB Fly (pointer, pinkie)
100 x 10; 15 x 10,4
100 x 10; 15 x 10,4
100 x 10; 15 x 10,4
Decline DB -SS- Decline Cable Fly
75 x 15; 60/side x 15
75 x 15; 60/side x 15
75 x 15; 60/side x 15

 

[Superman]

Epic.

 

[Superman]

Is that flat bench or incline?

 

[MAYO]

Is that flat bench or incline?

That would be flat...I need to think about moving to incline for a season.

 

[MAYO]

Terday...
Fasted Cardio:
Handing a guy $10k to replace my AC; HR at 1 million bpm
Gym:
Pendlay/Deads/Pull-ups
135 x 10, 10; OH x 10
225 x 10, 10; OH x 10
225 x 10, 10; OH x 10
225 x 10, 10; OH x 10
225 x 10, 10; UH x 10
Wide Grip Cable Row -SS- Pull-ups
90 x 18; UH x 10
90 x 18; UH x 10
90 x 18; UH x 10
Concentration Low DB Row/Pull-ups(no pull-ups achieved)/Lat Push-downs
30 x 10; HG x FAIL; 60 x 10
30 x 10; nope; 60 x 10
30 x 10; nope; 60 x 10

 

[MAYO]

Today's fuckery...

Fasted Cardio:
10 min elliptical
10 min water rower (pretty fast, 2300m)
5 min elliptical cool down

Gym:
Circuit of doom....
-Squat/Sandbag Walking Lunge/Platform Vertical Jumps/Sandbag Sit 'n Spin**
1) 135 x 10; 80# x 10/leg; 30" x 10; 80# x 10 on 30"
2) 225 x 10; 80# x 10/leg; 36" x 10; 80# x 10 on 36"
3)225 x 10; 80# x 10/leg; 36" x 10; 80# x 10 on 36"
4)225 x 10; 80# x 10/leg; 36" x 10; 80# x 10 on 36"
-Single Leg Press -SS- Single Leg Calf Raise
1pps x 10/leg; 1pps x 15/leg
1pps x 10/leg; 1pps x 15/leg
1pps x 10/leg; 1pps x 15/leg
-Seated Calf Raise -SS- DB Goblet Squat
90 x 18; 100 x 10
90 x 18; 100 x 10
90 x 18; 100 x 10

DONE

**Sit 'n Spin: Set 80# sandbag on platform set at 36". Stand with back to platform. With feet planted, rotate and pick bag off of platform. Rotate facing forward, squat and touch bag to ground, stand and rotate to opposite side and place bag back on platform. Return forward empty handed and squat and palm ground. Equals 1 rep. Repeat.

 

[Superman]

Killin' how the fuck do you survive this insanity. And TF you so strong doing workouts like that for?

 

[MAYO]

Killin' how the fuck do you survive this insanity. And TF you so strong doing workouts like that for?

You ever seen that movie, Predator? That's my goal...minus the screeching vagina-face part. Strong...Fast...Dangerous.

 

[MAYO]

Erms

Spider Curl -SS- V-bar Pushdown
15 x 20; 80 x 20
20 x 16; 130 x 18
25 x 15; 160 x 16
25 x 15; 180 x 16
25 x 15; 200 x 13

BB Drag Curl -SS- DB French Press
70 x 12; 100 x 12
80 x 8; 100 x 12
80 x 8; 100 x 12
80 x 8; 100 x 12

Cable Front Double Bi -SS- Rev Grip Single Tri
60 x 12; 30 x 20/arm
60 x 12; 30 x 20/arm
60 x 12; 30 x 20/arm

Rope Hammer Curl -SS- Rope OH Tri Ext
100 x 100; 100 x 100

DONE

 

[MAYO]

Still alive. Got flu (think, not tested) and then a sinus infection. Did legs today, second workout in a week. Did 2 monster circuits and was wheezing like a Marlboro fiend and hacking shit up...pretty rough go.

Squat to Good Morning Alternates/Stationary KB Lunge and Pistol Front Raise/Seated Calf/Plank
45 x 10,10; 10/leg x 20#; 125 x 20; 20s
135 x 10,10; 10/leg x 20#; 125 x 20; 20s
135 x 10,10; 10/leg x 20#; 125 x 20; 20s
135 x 10,10; 10/leg x 20#; 125 x 20; 20s

BB Walking Lunge/Seated Calf/DB Goblet Squat/Plank
135 x 10/leg; 125 x 20; 100 x 10; 20s
135 x 10/leg; 125 x 20; 100 x 10; 20s
135 x 10/leg; 125 x 20; 100 x 10; 20s

DONE