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Chest Day, Erry Day

MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
Today was leaving day. Hit a 5.6mile ruck with 50# pack this morning. Humidity destroyed me. Completed in 1:25:00; 15:17/mi pace. Standard is 15:00/mi, but man was I sucking wind. Arrived on location to stuck tools in well. Got that handled, now have three hours before I officially take over. Gonna be a loooong day!
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
Long day over....body only wanted 4hrs sleep. Went to gym and tried to convince it otherwise:
Light Legs
Close Stance DB Goblet Squat/ Smith Mach Leg Press/ Seated Calf
50 x 15; 145 x 15; 105 x 30
100 x 15; 195 x 15; 135 x 30
100 x 15; 195 x 20; 135 x 30
100 x 15; 195 x 25; 135 x 30
100 x 15; 195 x 30; 135 x 30
100 x 15; 195 x 35; 135 x 30
100 x 15; 195 x 40; 135 x 30

Deficit Stiff Leg Deads -SS- Stiff Leg Calf
110 x 20; 300 x 30
110 x 20; 300 x 30
110 x 20; 300 x 30

Dun.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
Work schedule has been FUBAR'd this week. Been training, just haven't logged. No two-a-days this week. I did squeeze in a 2mi run after shoulders today....sucked bad.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
Legs today; short and sweet.

BB Walking Lunges/ Seated Calf/ Squats
95 x 12/leg; 90 x 30; 135 x 20
135 x 12/leg; 90 x 30; 225 x 20
135 x 12/leg; 90 x 30; 225 x 20
135 x 12/leg; 90 x 30; 225 x 20

25min cycle; ~6 miles on L7

It's worth noting that I'm done with heavy lifting until 'the event'. Bout a month and a half out. Shit's gonna get weird.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
Yesterday's teets...
2x sets push-ups while waiting for free equipment:
1 set 40 reps
1 set 50 reps

Incline Bench/ Incline DB Fly/ Shoulder Stretchees
135 x 20; 15 x 10
225 x 10; 20 x 10
225 x 8 (shoulder pinched); 20 x 10
225 x 10; 20 x 10

DB Flat Bench -SS- EZ Bar Pullover
100 x 10; 50 x 10
100 x 9; 50 x 10
100 x 8; 50 x 10

Rev Grip Flat Bench w/ 5 reps Reg Grip at End -SS- DB Fly
135 x 15 +5; 25 x 12
135 x 15 +5; 25 x 12
135 x 15 +5; 25 x 12

Done
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
AM Road Run
2.5 miles @ 8:46/mile

PM Gym
Pendlay Rows/ Deads/ Pull-ups
135 x 20; 135 x 20; OH x 10
225 x 15; 225 x 15; OH x 10
225 x 15; 225 x 15; OH x 10
225 x 15; 225 x 15; OH x 10

Close Grip Cable Rows....10s max for rest
100 x 100

Pull-ups
OH x 10

Wide Grip Cable Rows -SS- Pull-ups
100 x 20; UH x 10
100 x 20; UH x 10
100 x 20; UH x 10

That kinda sucked....
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
IMG_6013.JPG

Yesterday: Active Recovery
35min free swim

Today:
AM Grinder
7.1 mile ruck w/50# pack; 14:35/mi pace

PT Appt w/ Sports Doc
Tech went a little bat shit with the cups and left me bruised up pretty good. Pic above...I'm a shitty cameraman. Hopefully gym to follow.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
PM Gym

Leg Press; Single Leg Stiff Leg Calf; Single Leg Ext; Single Leg Seated Curl
1pps x 100; 1pps x 30/leg; 100 x 20/leg; 100 x 20/leg
1pps x 100; 1pps x 30/leg; 100 x 20/leg; 100 x 20/leg
1pps x 100; 1pps x 30/leg; 100 x 20/leg; 100 x 20/leg

Smith Leg Press; Seated Calf; Single Leg Stiff Leg Deads
135 x 50; 90 x 30; 40 x 15/leg
135 x 50; 90 x 30; 40 x 15/leg
135 x 50; 90 x 30; 40 x 15/leg

Stretchees

Done.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
AM
Had conference call with board of directors to hear how we are responsible for our stock underperforming...muted call and hopped on elliptical....most driven I've ever been on an elliptical, lol.
30min; 2.25 miles

PM Gym
Kai DB Curl -SS- EZ Bar OH Tri Ext
20 x 20; 50 x 20
25 x 20; 100 x 15
25 x 20; 100 x 15
25 x 20; 100 x 15

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

EZ Bar Drag Curl/ Rope Hammer Curl/ VBar Tri Push Downs
70 x 10; 100 x 25; 200 x 20
70 x 10; 100 x 20; 200 x 20
70 x 10; 100 x 20; 200 x 20

Cable Front Double Bi -SS- Single Arm Rev Grip Tri Push Down
60 x 15; 60 x 20/arm
60 x 15; 60 x 20/arm
60 x 15; 60 x 20/arm

Done

PM2
Yardio...mowed yard in 50# ruck. Bout an hour.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
AM Lungs
2.5 mile Road Run; 8:39/mile

PM Gym
DB Lat Raise/ DB UH Front Raise/ DB Rear Fly
15 x 20; 15 x 20; 15 x 20
15 x 20; 15 x 20; 15 x 20
15 x 20; 15 x 20; 15 x 20

Leaning EZ Bar Lat Raise/ Single Arm Cable Rear Delt/ DB Shrugs
30 x 15/arm; 20 x 15/arm; 100 x 30
30 x 15/arm; 20 x 15/arm; 100 x 30
30 x 15/arm; 20 x 15/arm; 100 x 30

DB Arnold Press -SS- Pincer Grip Plate Lat Raise
50 x 15; 10's x 20
50 x 15; 10's x 20
50 x 15; 10's x 20

60" Tire Flip alternate w/ 80# Sandbag Clean/Press/Throw (CPT's)
60 Flips & 60 CPT's...smoked
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
Busy weekend; didn't get as much training as I hoped.

Sat
Did cycle class with wife...my ass cheeks are bruised. Pretty good burner tho.
16.5 miles in 50:00.

Sun
Did light legs, no cardio. My right Achilles got tweaked doing the tire flips on Friday. Pretty sore and pops when I step. Kept calves to super light weight.

DB Squat Thrusters -SS- Seated Calf
25's x 10; 45 x 30
35's x 10; 45 x 30
50's x 10; 45 x 30
50's x 10; 45 x 30
50's x 10; 45 x 30

DB Goblet Squat/ Deficit Stiff Leg Deads/ Standing Bodyweight Calf Raises
100 x 15; 110 x 15; BW x 30
100 x 15; 110 x 15; BW x 30
100 x 15; 110 x 15; BW x 30

Hip Belt Squat/ Plate Sit-up/ Push-up w/ Sandbag Pull Thru
100 x 15; 45 plate x 15; 40# bag x 20
100 x 15; 45 plate x 15; 40# bag x 20
100 x 15; 45 plate x 15; 40# bag x 20

El fin.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,121
613
Today is hitch out day. Only have time for one training sesh, so have to make it count.


Titty Smoke

BB Incline Bench/ Incline KB Fly/ Concept 2 Rower
135 x 20; 25's x 15; L10 x 2:00
225 x 10; 25's x 15; L10 x 2:00
225 x 10; 25's x 15; L10 x 2:00
225 x 10; 25's x 15; L10 x 2:00
225 x 10; 25's x 15; L10 x 2:00
225 x 10; 25's x 15; L10 x 2:00

DB Flat Bench/ Neutral Cable Fly/ Concept 2 Rower
100 x 15; 40/side x 20; L10 x 2:00
100 x 15; 40/side x 20; L10 x 2:00
100 x 13; 40/side x 20; L10 x 2:00

Rev Grip Bench/ DB Deep Pullover/ Concept 2 Rower
135 x 15; 50 x 10; L10 x 2:00
135 x 15; 50 x 10; L10 x 2:00
135 x 15; 50 x 10; N/A

***All row sprints @ least 500m in 2:00 (slowest 510m; fastest 551m)
 
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