Chest Day, Erry Day

[Superman]

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.

Yeah, I need to eat more I think thats my biggest issue. I'm gonna have to try some aminos. You use bcaas or individual kinds?

 

[MAYO]

BCAAs w/ a 2:1:1 ratio is what I use. I'll usually mix between 15g - 20g in a gallon of water and drink throughout the day. I also try my best to eat at least 1g/lb BW of food protein each day.

 

[MAYO]

AM Fasted Cardio
20min Water Rower; 4,250m

Bobs

Bench/ DB Fly/ Jumprope
135 x 20; 30 x 15; JR x 50
225 x 15; 30 x 15; JR x 50
315 x 6; 30 x 12; JR x 50
315 x 6; 30 x 12; JR x 50
315 x 6 -drop- 225 x 6 -drop- 135 x 10; 30 x 12; JR x 50

DB Inc Bench/ Incline Standing Cable Fly/ Jumprope
100 x 10; 40 x 20; JR x 50
100 x 10; 40 x 20; JR x 50
100 x 9; 40 x 20; JR x 50

Dips/ Push-ups/ Jumprope
BW x 20; 10; JR x 50
BW x 20; 15; JR x 50
BW x 20; 15; JR x 50

Amaze Boobs

 

[MAYO]

Yesterday was travel day; no train, just 20min fasted cardio on elliptical.

Today is first day on location. About 4hrs sleep.
Road Gym (old ass equip)
Leg Ext/ Seated Leg Curl/ Stiff Leg Calf/ Leg Press
70 x 30; 70 x 30; 210 x 30; 270 x 40
80 x 30; 80 x 30; 220 x 30; 280 x 40
90 x 30; 90 x 30; 230 x 30; 290 x 40
100 x 30; 100 x 30; 240 x 30; 300 x 40
110 x 30; 110 x 30; 250 x 30; 310 x 40

OOT

 

[5.0]

Yesterday was travel day; no train, just 20min fasted cardio on elliptical.

Today is first day on location. About 4hrs sleep.
Road Gym (old ass equip)
Leg Ext/ Seated Leg Curl/ Stiff Leg Calf/ Leg Press
70 x 30; 70 x 30; 210 x 30; 270 x 40
80 x 30; 80 x 30; 220 x 30; 280 x 40
90 x 30; 90 x 30; 230 x 30; 290 x 40
100 x 30; 100 x 30; 240 x 30; 300 x 40
110 x 30; 110 x 30; 250 x 30; 310 x 40

OOT

That's a great day and especially on the road, I usually stick to pint curls and steak lifts

 

[rezjzzor084]

And then you stick with the “would you hit this?” Section

 

[Superman]

Yesterday was travel day; no train, just 20min fasted cardio on elliptical.

Today is first day on location. About 4hrs sleep.
Road Gym (old ass equip)
Leg Ext/ Seated Leg Curl/ Stiff Leg Calf/ Leg Press
70 x 30; 70 x 30; 210 x 30; 270 x 40
80 x 30; 80 x 30; 220 x 30; 280 x 40
90 x 30; 90 x 30; 230 x 30; 290 x 40
100 x 30; 100 x 30; 240 x 30; 300 x 40
110 x 30; 110 x 30; 250 x 30; 310 x 40

OOT

You think you got old ass equipment... I should take a picture of my gym...

 

[MAYO]

After work PM shred...all movements performed with 80# sandbag.

-50 Back Squats
-50m Sandbag Sprint w/ Front Carry
-40 Shoulder to Shoulder Bag Press
-50m Sandbag Sprint w/ L Shoulder Carry
-30 Sandbag Cleans
-50m Sandbag Sprint w/ R Shoulder Carry
-20 Push-ups + Drag Thru
-50m Sandbag Sprint w/ Rear Carry
-10 Sandbag Get-ups

 

[MAYO]

Did an arm workout this AM; did not log due to time crunch. Got 6 hours sleep, but still feel exhausted. Went something like this:

Warmup
Straight Bar Curls -SS- Straight Bar OH Tri Ext...2 sets

Kai DB Curls -SS- VBar Tri Ext
5 sets

Straight Bar Curls -SS- Cable Single Arm Hammer Tri Ext
3 sets

Cable Front Double Bi -SS- OH Cable Tri Ext
3 sets

 

[MAYO]

PM Penance

1600m (1 mile) Sandbag Carry

-Performed with 80# sandbag

Walk 100m, Run 100m alternating until mile is complete. Hang on to it any damn way you can.

 

[MAYO]

Shoulders...

Warmup
DB Lat Raise/ DB UH Front Raise/ DB Rear Fly/ BB Mil Press...all seated
15 x 20; 15 x 20; 15 x 20; Bar x 20
15 x 20; 15 x 20; 15 x 20; Bar x 12

DB OH Press -SS- Single Arm Cable Rear Delt Fly
40 x 20; 20 x 12/arm
100 x 8; 20 x 12/arm
100 x 8; 20 x 12/arm
100 x 8; 20 x 12/arm

Leaning EZ Bar Single Arm Lat Raise -SS- BB Shrug
30 x 12/arm; 225 x 15 front; 10 rear
30 x 12/arm; 225 x 15 front; 10 rear
30 x 12/arm; 225 x 15 front; 10 rear

BB Front Row -SS- Rope Rear Delt Row
110 x 10; 60 x 20
110 x 10; 100 x 15
110 x 10; 100 x 15
110 x 10; 100 x 15

Plate Lat Raise
10# plate x 100

DONE

 

[5.0]

Great log Mayo, very motivating