Chest Day, Erry Day

[MAYO]

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]

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

 

[5.0]

I missed a lot but see nothing has changed 100lb db's for ohp is damn impressive!

 

[MAYO]

I missed a lot but see nothing has changed 100lb db's for ohp is damn impressive!

Oh shit; did I type 100's?! I meant to type 10.0....my bad. ;-). Thanks for stopping in brother.

 

[MAYO]

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]

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]

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.

 

[Turbolag]

Nice work man!

 

[MAYO]

Nice work man!

Thank you sir!

 

[MAYO]

PM
Water Rower: 21:00; 5,144m

 

[Grizzly911]

Good work this week MAYO!

 

[MAYO]

No gym today; just active recovery.

Free swim; 35:00.