Chest Day, Erry Day

Discussion in 'Member Online Journals' started by MAYO, Dec 27, 2017.

  1. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    1,936
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    AM Fasted Cardio
    Ol' spine and pelvis felt good this morning, so took the water rower for a spin.

    20min; 4,450m....pretty good for me.
     
    Wham likes this.
  2. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    1,936
    479
    Stilts

    Stetchees for 10min...suck

    Squat/ KB Pass Thru Walking Lunge/ Seated Calf
    135 x 10; 25 x 10/leg; 90 x 30
    135 x 10; 25 x 10/leg; 90 x 30
    225 x 20; 50 x 10/leg; 135 x 25
    225 x 20; 50 x 10/leg; 135 x 25
    225 x 20; 50 x 10/leg; 135 x 25

    Done...out of time. Have to drive and see in-laws; wife spazzing over traffic.
     
  3. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    1,936
    479
    Went and hung out w/ FIL this wknd; no training and too much shine. Good to be with family tho.

    Back...
    Stretches for 10 min; SI still killing me.

    Deads/ Cable Rows/ Pull-ups
    135 x 10; 70 x 20; OH x 10
    135 x 10; 100 x 20; OH x 10
    135 x 10; 150 x 20; OH x 10
    135 x 10; 250 x 20 (r/p); OH x 10
    **deads slow and deliberate; trying to stay familiar w/ movement while SI issue heals

    Smith Mach Single Arm Rows/ Pull-ups/ Lat Psh Dwn w/ Rope
    70 x 15/arm; UH x 10; 70 x 15
    95 x 15/arm; UH x 10; 90 x 15
    115 x 15/arm; UH x 10; 110 x 15 (r/p)
    135 x 15/arm (r/p); UH x 10; 130 x 15 (r/p)

    Ded.
     
  4. 5.0

    5.0 VIP Member

    Nov 3, 2012
    4,641
    1,279
    Sounds like a good time! I'm glad to see you're taking the smart approach and not letting ego get you hurt
     
  5. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    1,936
    479
    First day back in the patch. 5hrs sleep, trying to do caffeine free pre-WO this wk.

    Incline Bench -SS- Incline DB Fly on Victor Stability Bench (dumbest contraption ever)
    Bar x 20; 20 x 15
    135 x 20; 20 x 15
    225 x 12; 20 x 15
    275 x 6; 20 x 15
    275 x 6; 20 x 15
    275 x 5; 20 x 15

    DB Bench -SS- Neutral Cable Fly
    100 x 10; 60 x 10
    100 x 10; 60 x 10
    100 x 10; 60 x 10

    Dips x 50

    Out of time.
     
  6. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    1,936
    479
    No train this morning. Worked 18hrs on location yesterday....needed sleep. If today is short, I'll make it up this evening.
     
  7. 5.0

    5.0 VIP Member

    Nov 3, 2012
    4,641
    1,279
    Animal
     
    MAYO likes this.
  8. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    1,936
    479
    Exhausted-ass leg day.

    Squat/ Single Leg EZ Bar RDL/ Seated Calf/ DB Lunges
    135 x 10; 50 x 10/leg; 90 x 30; 50's x 10/leg
    135 x 10; 50 x 10/leg; 90 x 30; 50's x 10/leg
    225 x 10; 70 x 10/leg; 90 x 30; 50's x 10/leg
    225 x 10; 70 x 10/leg; 90 x 30; 50's x 10/leg
    315 x 10; 70 x 10/leg; 90 x 30; 50's x 10/leg
    315 x 10; 70 x 10/leg; 90 x 30; 50's x 10/leg

    Smoked.
     
  9. Wham

    Wham Member

    Dec 16, 2017
    33
    3
    Mayo seems your going for a competition, your training seems to show that route, sorry If I missed out on something on your thread, I read some but not all,

    I like your training method.
     
  10. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    1,936
    479
    Possibly a raccoon.
     
  11. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    1,936
    479
    AM Arms

    DB Spider Curl/ Cable Tri Psh Down/ Jump Rope
    15 x 20; 100 x 20; JR x 50
    20 x 20; 150 x 20; JR x 50
    25 x 20; 150 x 20; JR x 50
    25 x 20; 150 x 20; JR x 50
    25 x 20; 150 x 20; JR x 50

    Kai DB Curl -SS- OH Cable Tri Ext
    25 x 20; 80 x 15
    25 x 20; 100 x 15
    25 x 20; 100 x 15

    BB Drag Curl -SS- DB Lying Hammer Ext
    80 x 10; 25 x 15
    80 x 10; 25 x 15
    80 x 10; 25 x 15

    Cable Front Double Bi -SS- Rev Grip Tri Ext
    60 x 12; 80 x 20
    50 x 15; 90 x 20
    40 x 20; 100 x 20

    NoMo
     
  12. 5.0

    5.0 VIP Member

    Nov 3, 2012
    4,641
    1,279
    Rabbid for sure
     

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