Chest Day, Erry Day

[Superman]

Still feelin' shitty...

Kai DB Curl -SS- VBar push down
15 x 20; 120 x 20
25 x 20; 160 x 20
30 x 16; 200 x 20
30 x 16; 200 x 20
30 x 16; 200 x 18

BB Strict Curl -SS- DB French Press
125 x 8; 100 x 12
125 x 8; 100 x 15
125 x 8; 100 x 15

Front Double Bi Cable -SS- Over head Rope Ext
80 x 12; 120 x 12
80 x 12; 120 x 12
80 x 10; 120 x 10

i is bear....Circuit
**All exercises performed with 80# sandbag
**Each bear crawl interval is 20m
5 sandbag burpees/ Forward Bear Crawl / 5 sandbag burpees / Reverse Bear Crawl
-3 rounds

DONE

I gotta say I'm with ya. Todays been a bear. Still looks like you rekt it tho.

 

[MAYO]

I gotta say I'm with ya. Todays been a bear. Still looks like you rekt it tho.

Thank you sir. Trying to keep the momentum rolling. The sandbag has turned out to be pretty versatile. Definitely brings the suck.

 

[MAYO]

Rushed shoulder sesh today...no pressing because shoulders were achey

DB Lat Raise / DB Front Raise / DB Rear Fly
15 x 20 / 20 / 20
30 x 15 / 12 / 15
30 x 15 / 10 / 15
30 x 15 / 10 / 15

80# sandbag sit 'n spin with 36" platform/ pincer grip plate lat raise / pistol grip kettle bell single hand front raise
SnS x 15 / 10 x 20 / 25 x 10
SnS x 15 / 10 x 20 / 25 x 10
SnS x 15 / 10 x 20 / 25 x 10

80# sandbag burpees with over head press / high row with rope / pincer grip plate lat raise
burpee x 10 / 100 x 20 / 10 x 10
burpee x 8 / 100 x 16 / 10 x 10
Out Of Time....gassed anyways

 

[MAYO]

Fam pinching the gym time again...still did murder.

Squats -SS- 24" Box Step-Ups
135 x 10; SU x 10/leg
135 x 10; SU x 10/leg
225 x 10; SU x 10/leg
315 x 8; SU x 10/leg
405 x 6; SU x 10/leg
405 x 6; SU x 10/leg
405 x 6 -drop- 315 x 7 -drop- 225 x 8 -drop- 135 x 10; SU x 10/leg
**no rest on drops

Leg Press Low / High / Calve -SS- 30m sandbag lunges
4 plates/side 20/20/20; 80# bag
-2 rounds; out of time

 

[MAYO]

Bench Press -SS- KB Fly
Bar x ??; 20 x 10
135 x 20; 20 x 10
225 x 15; 20 x 10
315 x 5; 20 x 10
315 x 4; 20 x 10
315 x 4 -drop- 225 x 8 -drop- 135 x 10; 20 x 10

Decline Cable Fly -SS- Z Press (1st time)
80 x 20; 95 x 10
80 x 20; 95 x 10
80 x 20; 95 x 10

Incline DB Press -SS- Incline Cable Fly
100 x 5; 60 x 10
100 x 5; 60 x 10
100 x 5 -drop- 75 x 5 -drop- 50 x 5; 60 x 10
***poor showing on inc db's tonight..maybe fatigue from Z Press

Rev Grip Bench - Decline DB Press
135 x 10; 70 x 8
135 x 10; 70 x 10
135 x 10; 70 x 10

 

[MAYO]

Warm-up
Lat Pull Down -SS- Cable Row
100 x 20; 100 x 20
100 x 20; 100 x 20

Pendlay Rows -SS- Pull Ups
135 x 10; OH x 10
225 x 10; OH x 10
315 x 6; OH x 10
315 x 6; OH x 10
315 x 6; OH x 10

Deads -SS- Pull Ups
315 x 10; UH x 10
405 x 8; UH x 10
405 x 8; UH x 10
405 x 6 -drop- 315 x 6 -drop- 225 x 8 -drop- 135 x 10; UH x 10
**No rest on drops

Close Grip Lat Pull Down -SS- Lat Push Downs w/ Rope
250 x 6; 100 x 12 ** spent**
210 x 6; 100 x 12 **dying**
170 x 10; 100 x 12 **embarrassing myself**

Feroce Lat Pullovers -SS- Lat Foam Roll
2 rounds...I'm dead

 

[MAYO]

No train today. Flipping my circadian over to nights for a week. Depart at 0400 tomorrow. Take over ops at 1600. Work schedule for next 7 days should be 1700 - 0600, barring any failures. I'll log schedule as well as training.

 

[FW Haskell]

3 sets of 6 with 315 on Pendlay ... fuck me !!! Nice rows.

Pendlay Rows, strict or cheating, are the best deadlift accessory exercise known to man.

If there is one thing I love more than fat chicks, it's Pendlay Rows.

 

[Anabolic Beast]

No train today. Flipping my circadian over to nights for a week. Depart at 0400 tomorrow. Take over ops at 1600. Work schedule for next 7 days should be 1700 - 0600, barring any failures. I'll log schedule as well as training.

That's rough switching over to work nights like that.

 

[BrotherIron]

No train today. Flipping my circadian over to nights for a week. Depart at 0400 tomorrow. Take over ops at 1600. Work schedule for next 7 days should be 1700 - 0600, barring any failures. I'll log schedule as well as training.

What do you do for work?

 

[MAYO]

3 sets of 6 with 315 on Pendlay ... fuck me !!! Nice rows.

Pendlay Rows, strict or cheating, are the best deadlift accessory exercise known to man.

If there is one thing I love more than fat chicks, it's Pendlay Rows.

I'm really liking the Pendlay's. Took me a while to figure out how to lock in my hams and glutes to get a good explosive contraction from my back.

 

[MAYO]

That's rough switching over to work nights like that.

Yuuuup; but part of the gig.