Chest Day, Erry Day

[Superman]

Showed up at gym at 3:00am to find damn key entry not working. 30min drive each way for nothing and 2 hours sleep gone...pissed. Went tonight and got a quickie in:

**Exercises performed as circuit**
BB Squat: 135 x 10
BB Walking Lunge: Bar x 10/leg
BB Squat: 135 x 10
BB Walking Lunge: 135 x 10/leg
Seated Calf: 90 x 20
BB Squat: 225 x 10
Seated Calf: 90 x 20
BB Walking Lunge: 135 x 10/leg
Seated Calf: 90 x 20
BB Squat: 315 x 10
Seated Calf: 90 x 20
BB Walking Lunge: 135 x 10/leg
Seated Calf: 90 x 20
BB Squat: 315 x 10
Seated Calf: 90 x 20
BB Walking Lunge: 135 x 10/leg
Seated Calf: 90 x 20
BB Squat: 315 x 10
Seated Calf: 90 x 20
BB Walking Lunge: 135 x 10/leg
Seated Calf: 90 x 20

Done

You know MAYO, had a great bench session today specially considering I put on 5 or 6 miles at work... Felt awesome about my training until I read your log and felt like a bitch.

 

[MAYO]

You know MAYO, had a great bench session today specially considering I put on 5 or 6 miles at work... Felt awesome about my training until I read your log and felt like a bitch.

Lol, I'm nobody man. Just trying to push what I can. Thank you

 

[MAYO]

Went in this morning at 3:30...late...and intended to do a bench pyramid. Was really achey (probably dehydrated) and felt similar to when I detached my pec. Opted to stay light w/ volume instead.

BB Bench -SS- Cable Dec Fly
Bar x 20; 30 x 30
135 x 20; 30 x 30
135 x 20; 30 x 30
135 x 20; 30 x 30
135 x 20; 30 x 30

Incline BB Bench -SS- Incline DB Fly
135 x 20; 15 x 20
135 x 20; 15 x 20
135 x 20; 15 x 20

Decline BB Bench -SS- Neutral Cable Fly
135 x 20; 30 x 20
135 x 20; 30 x 20
135 x 20; 30 x 20

Out of time...and spent

 

[MAYO]

I messed my back up pretty good earlier this week trying to throw open a valve to blow down a well. Been crippled for the past few days. Opted to try and get an upper back workout yesterday, doing my best to train around my low back.

Single arm cable rows -SS- Pull-ups
30 x 20/arm; OH x 10
30 x 20/arm; OH x 10
60 x 20/arm; OH x 10
70 x 20/arm; OH x 10
70 x 20/arm; OH x 10
70 x 20/arm; UH x 10

Cable Standing Low Row with Rope/Pull-ups/Plank with Knee Ups
**spread rope at top and squeeze
100 x 20; UH x 10; Plank w/ 20KU
100 x 20; UH x 10; Plank w/ 20KU
100 x 20; UH x 10; Plank w/ 20KU

Cable Standing Neutral Row with Long Rope/Rope Pull-ups/Lat Pushdowns
**spread rope and end of movement and squeeze
100 x 20; Rope x 10; 50 x 20
100 x 20; Rope x 10; 50 x 20
100 x 20; none; 50 x 20

Done

 

[5.0]

Crazy liftng despite working around a injury! What type of work do you do?

 

[MAYO]

Crazy liftng despite working around a injury! What type of work do you do?

Thank you, sir. I work for an oil company. Not as rough as when I was young, but still has its days.

 

[MAYO]

Back is still pretty raw...

AM Fasted Cardio
10 min Elliptical
10 min Water Rower

Home Gym; Leg Circuit For Wayward Boys

Squat/ Single Leg RDL w/ EZ Bar/ Leg Press/ Seated, Stiff Leg Calf
135 x 10; 70 x 10/leg; 2pps x 50; 2pps x 30
225 x 10; 70 x 10/leg; 2pps x 50; 2pps x 30
315 x 10; 70 x 10/leg; 2pps x 50; 2pps x 30
315 x 10; 70 x 10/leg; 2pps x 50; 2pps x 30
315 x 10; 70 x 10/leg; 2pps x 50; 2pps x 30

Trashed

 

[MAYO]

Erms

Kai DB Curl (Reverse Spider Curl) -SS- VBar Tri Pshdwn
15 x 20; 100 x 20
20 x 20; 150 x 20
25 x 20; 200 x 20
25 x 20; 200 x 20
25 x 20; 200 x 20

DB Spider Curl -SS- Cable OH Tri Ext
25 x 12; 100 x 20
25 x 12; 150 x 20
25 x 12; 150 x 20
25 x 12; 150 x 20

Cable Front Double Bi -SS- Rev Grip Single Arm Tri Ext
60/side x 15; 60 x 15/arm
60/side x 15; 60 x 15/arm
60/side x 15; 60 x 15/arm

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

El Fin....SwoleAF

....May do some tardio tonight.

 

[MAYO]

AM Fasted Cardio
20min Elliptical

Shoulduses

Warmup
DB Seated Lat Raise/DB Seated Front Raise/DB Rear Fly
10 x 20; 10 x 20; 10 x 20

Werk
DB Seated Lat Raise/DB Seated Front Raise/DB Rear Fly/BB Power Clean and Press
15 x 20; 15 x 20; 15 x 20; 135 x 10
20 x 20; 20 x 20; 20 x 20; 135 x 10
20 x 20; 20 x 20; 20 x 20; 135 x 10
20 x 20; 20 x 20; 20 x 20; 135 x 10

DB OH Press -SS- BB Shrugs
100 x 10; 135 x 20(front) x 10(rear)
100 x 10; 135 x 20(front) x 10(rear)
100 x 10; 135 x 20(front) x 10(rear)

KB Upright Row -SS- EZ Bar Leaning Lat Raise
50 x 20; none
90 x 12; 30 x 12/arm
90 x 12; 30 x 12/arm
90 x 12; 30 x 12/arm

Bleh

 

[MAYO]

AM Cardio
Mow Yard

Penance by Volume

Warmup
Squat/ Seated Calf/ Single Leg Press/ Single Leg Calf Raise
135 x 10; 90 x 20; 1pps x 20/leg; 1pps x 20/leg
135 x 10; 90 x 20; 1pps x 20/leg; 1pps x 20/leg

Werk
Squat/ Seated Calf/ Leg Press/ Calf Raise
-225 x 20; 90 x 20; 3pps x 50; 3pps x 30
-225 x 20; 135 x 20; 3pps x 50(r/p); 3pps x 30
-225 x 20; 135 x 20; 3pps x 50; 3pps x 30

Leg Ext/ Leg Curl/ Close Stance DB Goblet Squat
150 x 15; 150 x 20; 100 x 10
140 x 20; 140 x 20; 100 x 12
130 x 20; 130 x 20; 100 x 13
120 x 20; 120 x 20; 100 x 14
110 x 25; 110 x 25; 100 x 15
100 x 25; 100 x 25; 100 x 16

Holy. Shit.

 

[Superman]

AM Cardio
Mow Yard

Penance by Volume

Warmup
Squat/ Seated Calf/ Single Leg Press/ Single Leg Calf Raise
135 x 10; 90 x 20; 1pps x 20/leg; 1pps x 20/leg
135 x 10; 90 x 20; 1pps x 20/leg; 1pps x 20/leg

Werk
Squat/ Seated Calf/ Leg Press/ Calf Raise
-225 x 20; 90 x 20; 3pps x 50; 3pps x 30
-225 x 20; 135 x 20; 3pps x 50(r/p); 3pps x 30
-225 x 20; 135 x 20; 3pps x 50; 3pps x 30

Leg Ext/ Leg Curl/ Close Stance DB Goblet Squat
150 x 15; 150 x 20; 100 x 10
140 x 20; 140 x 20; 100 x 12
130 x 20; 130 x 20; 100 x 13
120 x 20; 120 x 20; 100 x 14
110 x 25; 110 x 25; 100 x 15
100 x 25; 100 x 25; 100 x 16

Holy. Shit.

Pow, take that. Thats batshit nuts brah. How do you recover?

 

[MAYO]

Pow, take that. Thats batshit nuts brah. How do you recover?

Lol, thanks bro. I would say food, sleep and aminos. This is my week home so, in theory, I should get more sleep. A lot of people shit on aminos, but I can legitimately tell a difference when I add and remove them from my regimen.