Chest Day, Erry Day

[MAYO]

What is your bw MAYO

215lbs of pure raptor meat...

 

[MAYO]

deadlifts and pull ups = amazing combination

I feel like pull ups stretch me out and flush the back... they act like a reset when you do them between deadlifts or with deadlifts.

my deadlift numbers have recently jumped up a lot, and the only thing different that I have done, is throwing in chins and pull ups in between sets

Mayo, if you have access to blast straps, I find blast strap pushups are also great in between sets of pulls.

I checked out the blast straps online. We have TRX at my hometown gym, which seem similar. I have a lot of reservation about pressing or flying with them though. I still have a lot of psychological hesitation and some physical instability on my right side. I might try starting off with a kneeling TRX push-up and see how it goes. I had to re-learn push-ups by standing and leaning forward against a wall and doing push-ups from there.

 

[FW Haskell]

The trx is basically the same thing.

I had a minor pec tear a couple of years ago, and for the longest time, blast strap/trx pushups were the only chest exercise I could do pain free.

 

[MAYO]

Damn sore today from the deads. Ran 300 rounds of drills with G19 for about 2 1/2 hours. Hands and adrenals spent. Did a light leg day...still a good workout.

Pause Squats / KB Swing Squats / KB Vert Jumps
135 x 10; 50 x 15; 50 x 10
225 x 10; 50 x 15; 50 x 10
225 x 10; 50 x 15; 50 x 10
225 x 10; 50 x 15; 50 x 10
**pauses held ass to grass...as low as physically possible for 3 count.

BB Walking Lunge / Seated Calf Raise / Box Jumps @ 30".
135 x 10/leg; 90 x 20; 10
135 x 10/leg; 90 x 20; 10
135 x 10/leg; 90 x 20; 10
135 x 10/leg; 90 x 20; 10

Spent

 

[Superman]

Damn sore today from the deads. Ran 300 rounds of drills with G19 for about 2 1/2 hours. Hands and adrenals spent. Did a light leg day...still a good workout.

Pause Squats / KB Swing Squats / KB Vert Jumps
135 x 10; 50 x 15; 50 x 10
225 x 10; 50 x 15; 50 x 10
225 x 10; 50 x 15; 50 x 10
225 x 10; 50 x 15; 50 x 10
**pauses held ass to grass...as low as physically possible for 3 count.

BB Walking Lunge / Seated Calf Raise / Box Jumps @ 30".
135 x 10/leg; 90 x 20; 10
135 x 10/leg; 90 x 20; 10
135 x 10/leg; 90 x 20; 10
135 x 10/leg; 90 x 20; 10

Spent

Nice work, that being said fuck lunges too hard for this fat guy.

 

[FW Haskell]

Agreed... I couldn't do a lunge if you paid me. Nice work!!

 

[MAYO]

I did arms today. Only had 40 min so I didn't log. Hit high volume with a lighter weights. I guess the pressure of the time hack had my mind hyper focused; killed my arms. Good session.

 

[MAYO]

Didn't train weights today. Moved a shitload of furniture and then ran glock for couple hundred rounds...poor performance. Trained shoulders yesterday, but didn't log weight/vol:

DB Arnold Press / UH BB Front Raise / BB Upright Row

DB Mil Press / High Row with Rope

DB Lat Raise / Cable Cross V Raise

40# Sandbag Circuit
20 Sandbag Power Cleans
***20m Bear Crawl + Drag
20 Sandbag Back Squats
***20m Bear Crawl + Drag
20 Sandbag Bear Complex (20, 4 count flutter kicks and 20 lying leg raises holding bag extended over chest)
***20m Bear Crawl + Drag
20 Sandbag Shoulder Slams
***20m Bear Crawl + Drag
20Brute Force Burpees (clean and overhead press, then drop and execute push-up = 1 rep)
***20m Bear Crawl + Drag

 

[MAYO]

So... I broke my big toe last night showing all the kids at the trampoline park how much of a badass I am. Tomorrow is my travel day, but going to try and squeeze in a leg session. I have no idea how my balance will be affected...could get spicy.

 

[Go Away]

Seated exercises only? Broken toes are fucking annoying!

 

[MAYO]

Snuck in a session before departure. Tow hurt like a bitch, but not enough to quit. Good day.

Squat -SS- Single Leg Press Low/High/Calf
135 x 10; 1 pps 20/20/20
135 x 10; 1 pps 20/20/20
225 x 10; 2 pps 15/20/20
315 x 10; 2 pps 15/20/20
405 x 6; 2 pps 15/20/20
405 x 6; 2 pps 15/20/20
405 x 6; 2 pps 15/20/20

Leg Ext / Leg Curl / Walking BB Lunge
210 x 20; 180 x 20; 135 x 10/leg
210 x 20; 180 x 20; 135 x 10/leg
210 x 20; 180 x 20; 135 x 10/leg

Tomorrow I'm back on location for work. Will log schedule and training.

 

[MAYO]

On hitch....
02/05
1600-2130 Travel Out
2130-0030 On location; walking into well problems
0130-0500 Sleep
0530-1700 On location
1730-1900 Nap
2000-2130 Gym (see below)
2200-2300 Back on location
2300-2330 Smash some food
2330-..... Sleep

Powered thru chest; pretty good all things considered.

Bench -SS- DB Fly
135 x 20; 20 x 12
135 x 16; 20 x 10
225 x 12; 20 x 10
315 x 5; 20 x 10
315 x 5; 20 x 10
315 x 5 -drop- 225 x 6 -drop- 135 x 10; 20 x 10
**no rest on drops

DB Incl Bench -SS- Decline DB Fly (palm heel to palm heel)
100 x 10; 20 x 8
100 x 10; 20 x 10
100 x 8; 20 x 10

Rev Grip Bench -SS- Decl Cable Fly
175 x 10; 60 x 15
155 x 10; 60 x 15
155 x 10; 60 x 15
**woking in with kids for the bench