Chest Day, Erry Day

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

  1. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    AM
    Yardio....mow yard wearing 40# ruck; about an hour, maybe little over.

    PM
    Stretchees

    Hip Belt Squats/ KB Pass Thru Lunges/ Seated Calf
    50 x 15; 30# x 10/leg; 90 x 30
    100 x 20; 50# x 10/leg; 135 x 30
    100 x 20; 50# x 10/leg; 135 x 30
    100 x 20; 50# x 10/leg; 135 x 30
    100 x 20; 50# x 10/leg; 135 x 30

    Close Stance DB Goblet Squat/ Leg Press/ Stiff Leg Calf/ Deficit Stiff Leg Deads
    100 x 15; 4pps x 20; 4pps x 30; 110 x 15
    100 x 15; 4pps x 20; 4pps x 30; 110 x 15
    100 x 15; 4pps x 20; 4pps x 30; 110 x 15

    Stretchees & Out
     
  2. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,297
    1,224
    Nice session man. How do you like belt squats? I would like to try them, but don't have a setup.
     
    MAYO likes this.
  3. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    I like them a lot. They give my low back a break and stress my legs differently. My gym doesn't have a hip belt machine. I just make two stacks of the fat chick zoomba blocks and hang a kettlebell from a dip belt with a chain. Stand with one foot on each stack of blocks and squat as low as physically possible.
     
  4. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    Weekend turned into a scheduling dumpster fire. No train on Saturday and only a quick pump session on Sunday. Hit a good shoulder workout this morning. I travel out this afternoon and will try and hit a PM lunger if my arrival time isn't too late. Workouts below...

    Sunday's Pump:
    Kai DB Curl/ Lying Tri Hammer Ext on Incl/ Cable Hammer Curl with Rope/ VBar Tri Pushdown
    15 x 20; 15 x 20; 100 x 20; 100 x 20
    20 x 20; 20 x 20; 130 x 20; 150 x 20
    25 x 20; 25 x 20; 150 x 20; 200 x 20
    25 x 20; 25 x 20; 150 x 20; 200 x 20
    25 x 20; 25 x 20; 150 x 20; 200 x 20

    Done.


    Today's Shoulder Smash:
    DB Arnold Press/ Single Arm Cable Rear Delt Fly/ DB Seated Lat Raise
    35 x 20; 10 x 20; 15 x 20
    60 x 15; 20 x 20; 20 x 20
    75 x 12; 30 x 15; 25 x 20
    75 x 12; 30 x 15; 25 x 20
    75 x 10; 30 x 15; 25 x 20

    Leaning EZ Bar Lat Raise/ DB Shrugs/ DB Seated Mil Press
    20 x 15; 100 x 20; 100 x 10
    30 x 12; 100 x 20; 100 x 10
    30 x 12; 100 x 20; 100 x 9

    Power Clean & Press -SS- Pincer Plate Lat Raises
    135 x 10; 10's x 20
    135 x 10; 10's x 20
    135 x 10; 10's x 20

    Smoker.
     
  5. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    PM Smoke Hammer

    Ruck 1 mile (sub 15:30)
    Squat -SS- Run
    135 x 25; 0.25mi (sub 9min/mi pace)
    ...8 rounds...
    Ruck 1 mile (sub 15:30)

    Total ruck: 2 miles
    Total run: 2 miles
    Total squat: 200 reps @ 135.

    Ho. Lee. Phuk.
     
  6. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    Running on 3.5hrs sleep with a wicked head cold...don't matter; rent's due.

    Incline Bench -SS- DB Incline Fly (deep)
    135 x 15; 15 x 10
    225 x 10; 20 x 10
    275 x 6; 25 x 10
    275 x 6; 25 x 10
    275 x 6 -drop- 185 x 8 -drop- 135 x 10;
    25 x 8 -drop; 15 x 8

    DB Flat Bench -SS- DB Fly (deep)
    100 x 12; 35 x 10
    100 x 12; 35 x 10
    100 x 12; 35 x 10

    DB Decline Bench -SS- Cable Decline Fly
    75 x 15; 70 x 10
    75 x 12; 70 x 10
    75 x 12; 70 x 10

    Done
     
  7. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    Trying to get workouts back to AM to get sleep back on schedule. Hit gym at 0330 this morning. Only had about 40min. Hit 2 continuous circuits on back; low weight/high vol
    Lat Pull; DB Row; Seated Cable Row
    100 x 20; 50 x 15/arm; 100 x 20
    5 rounds
    Cable High Row; UH Bent BB Row; Lat Push Down
    100 x 20; 135 x 20; 50 x 15
    3 Rounds

    Dead ass tired and out of time.
     
  8. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    Well...that whole AM switch didn't happen. So here I am again with the evening shitbirds.

    Squats/ Smith Split Squats/ Seated Calf
    135 x 10; 95 x 10/leg; 90 x 30
    225 x 10; 95 x 10/leg; 135 x 20
    315 x 8; 95 x 10/leg; 135 x 20
    405 x 6; 95 x 10/leg; 135 x 20
    405 x 6; 95 x 10/leg; 135 x 20
    405 x 6; 95 x 10/leg; 135 x 20

    Leg Ext; Leg Curl; Stiff Leg Calf
    150 x 20; 150 x 20; 310 x 20
    150 x 20; 150 x 20; 310 x 20
    150 x 20; 150 x 20; 310 x 20

    Yup yup.
     
  9. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    Hit bi's and tri 's yesterday with one of bro's in the field. Didn't log, but went something like this:
    DB Spider Curl -SS- Incline Tri Ext
    -5 sets
    Kai DB Curl -SS- VBar Pushdown
    -3 sets
    EZ Bar Drag Curl/ Cable Hammer Curl with Rope/ UH Grip Single Arm Tri Ext
    -3 sets
    Cable Front Double Bi -SS- Cable OH Tri Ext
    -3 sets

    Hell of a pump.

    Got home last night; got up and hit a fasted road run this morning... finally tracked the distance.

    2.4 miles @ 9:50/pace
    ...absolute garbage.

    I usually float a 9:00 pace when I jog. Today I was still clearing mucus from head cold and legs ached pretty bad. Piss poor diet yesterday probably didn't help the situation.
     
    Rider likes this.
  10. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    PM Today

    DB Shoulder Press -SS- DB Lat Raise
    30 x 20; 15 x 20
    70 x 15; 15 x 20
    100 x 10; 25 x 20
    100 x 10; 25 x 20
    100 x 10; 25 x 20

    DB Arnold Press -SS- Single Arm Rear DB Fly (slow squeeze)
    50 x 15; 15 x 20
    50 x 15; 15 x 20
    50 x 15; 15 x 20

    Smith Upright Row -SS- Leaning EZ Bar Lat Raise
    135 x 15; 30 x 15/arm
    135 x 15; 30 x 15/arm
    135 x 15; 30 x 15/arm

    Done
     
    Rider likes this.
  11. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    House on Stilts...

    Hip Belt Squats/ BB Walking Lunge/ Single Leg Stiff Leg Calf
    50 x 20; 95 x 10/leg; 1pps x 30/leg
    100 x 20; 135 x 10/leg; 2pps x 20/leg
    100 x 20; 135 x 10/leg; 2pps x 20/leg
    100 x 20; 135 x 10/leg; 2pps x 20/leg

    DB Goblet Squat/ KB Pass Thru Lunge/ Seated Calf
    100 x 15; 50 x 10/leg; 180 x 15
    100 x 15; 50 x 10/leg; 180 x 15
    100 x 15; 50 x 10/leg; 180 x 15

    Ruck home from gym...
    3.0 miles: 40# pack; 13:40 pace

    Smokin'
     
  12. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    AM
    3 mile road run; felt good today, but pace is still sucking. May need to work on hip flexibility and open stride up a bit.

    PM
    Flat BB Bench/ KB Fly/ Plate Weighted Sit-Up
    135 x 20; 15 x 20; 45 x 15
    225 x 15; 20 x 15; 45 x 15
    315 x 8; 20 x 12; 45 x 15
    315 x 7; 20 x 12; 45 x 15
    315 x 5 -drop- 225 x 6 -drop- 135 x 10; 20 x 10; 45 x 15
    **Sit-ups performed with plate held extended at all times.

    DB Incline Bench -SS- Decline Cable Fly
    100 x 10; 50 x 25
    100 x 10; 50 x 25
    100 x 8 -drop- 50 x 8; 50 x 25

    DB Decline Bench -SS- Kneeling Diamond Press
    75 x 15; Bar+45 x 20
    75 x 15; Bar+45 x 20
    75 x 15; Bar+45 x 20

    Done
     

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