Latest posts

Forum Statistics

Threads
23,679
Posts
467,096
Members
27,077
Latest Member
nickyshephard
What's New?

Chest Day, Erry Day

MAYO

MAYO

Bad Mother
Sep 27, 2010
2,120
610
AM
2.5 mile road run

Went to TRT doc today. Bumped up my script level and also started me on Sermorelin. Should be interesting. Clean bill of health from him.

PM
Spider Curl -SS- Incline Lying DB Tri Ext
15 x 20; 15 x 20
20 x 20; 20 x 20
25 x 20; 25 x 20
30 x 20; 30 x 20
30 x 20; 30 x 20
30 x 20; 30 x 20

Kai DB Curl -SS- VBar Cable Tri Ext
25 x 15; 200 x 20
25 x 15; 200 x 20
25 x 15; 200 x 20
25 x 15; 200 x 20

EZ Bar Drag Curl/ Cable Rope Hammer Curl/ UH Tri Ext
70 x 10; 100 x 20; 60 x 15/arm
70 x 10; 100 x 20; 60 x 15/arm
70 x 10; 100 x 20; 60 x 15/arm

Cable Front Double Bi -SS- Cable Rope OH Tri Ext
60 x 10; 80 x 15
50 x 12; 80 x 15
50 x 10 -drop- 40 x 10 -drop- 30 x 10; 80 x 15

Done
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,120
610
AM
35 min free swim; still can't articulate for crawl stroke. Side-stroke and Back-stroke.

PT appt to work on shoulders

PM
DB Lat Raise/ DB UH Front Raise/ Band Stretch
15 x 20; 15 x 20; stretch x 10
20 x 20; 20 x 20; stretch x 10
20 x 20; 20 x 20; stretch x 10
20 x 20; 20 x 20; stretch x 10

DB OH Press -SS- Rear Cable Single Arm Delt Fly
50 x 15; 20 x 20/arm
100 x 15; 20 x 20/arm
100 x 15; 20 x 20/arm
100 x 13; 20 x 20/arm

EZ Bar Upright Row -SS- Pincher Grip Plate Lat Raise
110 x 10; 10 plate x 20
110 x 10; 10 plate x 20
110 x 10; 10 plate x 20

Done
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,120
610
Gym
Squat/ Leg Press/ Stiff Leg Calf
135 x 10; 1pps x 30; 1pps x 30
225 x 10; 2pps x 30; 2pps x 30
315 x 10; 3pps x 30; 3pps x 30
405 x 6; 4pps x 30; 4pps x 30
405 x 6; 4pps x 30; 4pps x 30
405 x 6; 4pps x 30; 4pps x 30

Seated Leg Curl/ Seated Leg Ext/ Seated Calf
200 x 20; 200 x 20; 135 x 20
200 x 20; 200 x 20; 135 x 20
200 x 20; 200 x 20; 135 x 20

Done

PM
Sweat Sesh
Water Rower: 30:00, 6,755m
.....burner
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,120
610
AM
3.6 mile road run...crazy humid.

Did ropes course with son today...sweating balls all day.

PM
Incline Bench -SS- KB Incline Fly
135 x 15; 15 x 12
225 x 10; 20 x 12
315 x 4; 25 x 12
315 x 4; 25 x 12
315 x 3 -drop- 225 x 6 -drop- 135 x 10; 25 x 12

Precor Plate Loaded Incline (wide, mid, close)/ Decline Cable Fly/ Plate Sit-up
45/side x 15,15,15; 60 x 20; 45 x 15
45/side x 20,20,20; 60 x 25; 45 x 15
45/side x 20,20,20; 60 x 25; 45 x 15
45/side x 20,20,20; 60 x 25; 45 x 15

Spent.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,120
610
No Cardio this morning; let wife sleep in and I chased kids.

AM Gym
Pendlay's/ Deads/ Pull-ups
135 x 10; 135 x 10; OH x 10
225 x 8; 225 x 8; OH x 10
315 x 6; 315 x 6; OH x 10
315 x 6; 315 x 6; OH x 10
315 x 6; 315 x 6; OH x 10

Wide Grip Cable Row/ Pull-ups/ 4ct Flutter Kicks
60 x 20; UH x 10; 4ct x 25
100 x 20; UH x 10; 4ct x 25
140 x 20; UH x 10; 4ct x 25
190 x 20; UH x 10; 4ct x 25

Bleh.

May hit cardio later.....TBD.
 
Top