Chest Day, Erry Day

[MAYO]

Schweat

-(The shittiest) Water Rower x 20min
4,553m
-Ruck 2 miles with 40# @ standard pace (3.5mph)

 

[MAYO]

No Motivation...Just Waning Discipline

Squats/ Seated Calf/ BB Walking Lunges/ Seated Calf
135 x 10; 90 x 20; 95 x 10/leg; 90 x 20
135 x 10; 90 x 20; 95 x 10/leg; 90 x 20
225 x 10; 90 x 20; 135 x 10/leg; 90 x 20
315 x 10; 90 x 20; 135 x 10/leg; 90 x 20
315 x 10; 90 x 20; 135 x 10/leg; 90 x 20
315 x 10; 90 x 20; 135 x 10/leg; 90 x 20
315 x 10; 90 x 20; 135 x 10/leg; 90 x 20

Done for today

 

[MAYO]

First day home...

AM
Road Run 2+ miles...unknown pace/dist
Ruck 0.5mi @ fatass Rottweiler pace
Ruck 1.0mi @ standard pace
**40# ruck

PM-
Wannabe Powerlifter Douche-o-Rama at the gym today. Zero free equipment. This workout was a dumpster fire of bro-regimen leftovers.
Warmup
Push-ups/ DB Flys/ Sit-ups
PU x 30; 10 x 15; SU x 30
PU x 30; 10 x 15; SU x 30
PU x 30; 10 x 15; SU x 30
Werk
DB Incline/ Inc Cable Fly
100 x 12; 50 x 15
100 x 12; 50 x 15
100 x 12; 60 x 15
Floor Press (with skinny bar...wtf)/ Dec DB Fly
125 x 20; 35 x 15
215 x 10; 35 x 15
215 x 10; 35 x 15
215 x 10; 35 x 15
Feroce DB Oullovers/ Rev Grip BB Bench
70 x 8; 135 x 15
70 x 8; 135 x 15
70 x 8; 135 x 15

Out.

 

[MAYO]

AM
2+ mile road run; unknown pace/distance

PM
Rough day fix....
Deads/Pull-ups
135 x 10; OH x 10
225 x 10; OH x 10
315 x 8; OH x 10
405 x 5; OH x 10
495 x 5; OH x 10
405 x 6; UH x 10
315 x 10; UH x 10
225 x 12; UH x 10
135 x 15; UH x 10

Tire Flips
60" Tire x 100

 

[MAYO]

Tombed up yesterday with 101+ degree fever. Started after back workout on Wednesday night. Freaked out thinking maybe rhabdo at first..but pretty sure just food poisoning. Fever and vomiting onset w/i an hour. Joints felt like broken glass and random muscle cramps and spasms. Couldn't eat for 24hrs. Finally starting to piss in regular intervals again. Gnarly day and a half.

 

[MAYO]

Came in today with goal of flushing muscles...high vol, low weight. Still notably weak and am sure will have zero endurance.

Leg Ext/ Leg Curl/ Glute Ext
100 x 20; 100 x 20; 50 x 10/leg
100 x 20; 100 x 20; 50 x 10/leg
100 x 20; 100 x 20; 50 x 10/leg
100 x 20; 100 x 20; 50 x 10/leg
100 x 20; 100 x 20; 50 x 10/leg

Leg Press/ Stiff Leg Calf/ Leg Press/ Seated Calf
2pps x 30; 2pps x 30; 2pps x 30; 90 x 30
2pps x 30; 2pps x 30; 2pps x 30; 90 x 30
2pps x 30; 2pps x 30; 2pps x 30; 90 x 30
2pps x 30; 2pps x 30; 2pps x 30; 90 x 30
2pps x 30; 2pps x 30; 2pps x 30; 90 x 30

I would normally have a sick pump and segmentation off of a workout like this. Today....nothing. Quads looked sad and deflated...like LK's coin purse.

Foam roll and out...

 

[MAYO]

Still not 100%. Appetite still firmly at zero. Mowed yard this morning and got light headed a few times. Gym was achey with zero pump.

DB Spider Curls -SS- DB Hammer Tri Ext on Incline Bench
15 x 20; 15 x 20
25 x 20; 25 x 20
30 x 20; 30 x 20
35 x 15; 35 x 15
35 x 15; 35 x 15
35 x 15; 35 x 15

EZ Bar Curls -SS- VBar Tri Push Down
100 x 15; 200 x 20
100 x 15; 200 x 20
100 x 15; 200 x 20

Cable Front Double Bi -SS- Rev Grip EZ Bar Psh Dwn
60 x 12; 100 x 20
60 x 12; 100 x 20
60 x 12; 100 x 20

Done.

 

[MAYO]

I'd say about 80% today...joints still super achey.

Seated DB Lat Raise/ DB Mil Press/ Concept 2 Rower
10 x 20; 40 x 20; 2min
15 x 20; 70 x 15; 2min
20 x 20; 100 x 10; 2min
20 x 20; 100 x 10; 2min
20 x 20; 100 x 10; 2min

Power Clean & Press/ EZ Bar Front Raise/ Single Arm Cable Rear Delt Fly
135 x 10; 50 x 15; 20 x 15/arm
135 x 10; 50 x 15; 20 x 15/arm
135 x 10; 50 x 15; 20 x 15/arm

Standing DB Lat Raise/ Jump Rope any time rest needed.
30 x 100 (took 9 iterations to complete)

Done.

 

[MAYO]

Came on hitch Monday night; got about 4hrs sleep and hit gym for speed sesh Tuesday morning. Did a continuous circuit of leg ext, seated leg curl, stiff leg calf, and lying leg curl. Made 5 rounds in about 25 minutes.
Today drove to gym at 0230. Door locks were shorted out and couldn't get in. Drive 30 miles to next town and hit a sprint session on chest:

DB Incline/ Neutral Cable Fly
40 x 20; 30 x 20
70 x 12; 40 x 20
100 x 10; 40 x 20
100 x 8; 40 x 20
100 x 7; 40 x 20
DB Flat/ Incline Cable Fly
100 x 7; 30 x 20
100 x 7; 30 x 20
100 x 7; 30 x 20
DB Decline/ Decline Cable Fly
70 x 10; 30 x 20
70 x 10; 30 x 20
70 x 10; 30 x 20

Done in less than 30 minutes.

 

[5.0]

Same intensity week in and week out, kudos

 

[MAYO]

Same intensity week in and week out, kudos

Thank you sir...trying to keep the hammer down.

 

[MAYO]

I did a speed circuit on back yesterday. Didn't have time to log, but here is from memory:
Deads/ Cable Rows/ Pull-ups
135 x 10; 100 x 20; OH x 10
225 x 10; 140 x 20; OH x 10
315 x 6; 200 x 10; OH x 10
315 x 6; 200 x 10; OH x 10
315 x 6; 200 x 10; OH x 10

Low Face Pulls with Rope/ Lat Push Downs/ Pull-ups
100 x 15; 70 x 15; UH x 8
100 x 15; 70 x 15; UH x 8
100 x 15; 70 x 15; UH x 8

Complete in 30 min.