Latest posts

Forum Statistics

Threads
23,315
Posts
460,425
Members
26,921
Latest Member
whitebrofro
What's New?

Chest Day, Erry Day

MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
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
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,223
Nice session man. How do you like belt squats? I would like to try them, but don't have a setup.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
Nice session man. How do you like belt squats? I would like to try them, but don't have a setup.
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.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
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.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
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.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
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
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
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.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
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.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
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.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
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
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
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'
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,081
568
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
 
Top