Mayo2

[MAYO]

Diet 06/20

Meal 1
10oz egg whites
12 oz 2% milk
1/2 cup uncooked oatmeal

Meal 2
8oz lean ground beef
1 whole wheat wrap
1 slice cheddar cheese
1 cup fresh spinach

Meal 3
8oz Chicken
1 cup brown rice
1 apple

Meal 4
Big 100 Protein Bar

Meal 5
6oz lean pork
1 cup steamed green beans
1/2 cup fresh watermelon

Pre WO
1 scoop HydroWhey
1 scoop MonsterPump
9 Nano X9

Post WO
1 scoop Glyco Maize
5g glutamine
5g creatine
1 scoop Recoup Aminos

Bed
1 scoop HydroWhey
1 scoop Casein

 

[PillarofBalance]

God damn you're a strong bastard... I like how you lift too. It's no bullshit with 40 sets of tricep pushdowns. Just straight to business. Excellent work bro

 

[MAYO]

Thnks for the compliment POB....took a while to get here, have a ways to go!

 

[MAYO]

STILTS 06/21

Squats...below parallel as always, raw 2nite....knee sleeves and belt
Bar x 10
135 x 10
225 x 10
315 x 10
405 x 8
405 x 8
405 x 6

Leg Press...knees to chest and back up
560 x 10
720 x 6
720 x 8
720 x 7
450 x 20

Super Set...quite spent at this point
1) Leg Extensions
100 x 15
100 x 15
100 x 15
2) Seated Leg Curl
130 x 15
130 x 15
130 x 15


DONE

Did 6 sets(120 reps) lightweight Bi's.............

 

[MAYO]

Diet 06/21

Meal 1
10oz egg whites
12oz 2% milk
1/2 cup raw oats

Meal 2
3 pieces chicken artichoke pizza
2 pieces pepperoni pizza

Meal 3
8oz lean gorund beef
1 slice cheddar cheese
1 whole wheat wrap
1 cup fresh spinach

Meal 4
8oz chicken
1cup brown rice
1/2 cup steamed green beans

Meal 5
Big 100 Protein Bar

Meal 6
6oz lean pork
1/2 cup steamed green beans

Pre WO
1 scoop HydroWhey
1 scoop MonsterPump
9 Nano X9

Post WO
1 scoop Glyco Maize
5g glutamine
5g creatine
1 scoop Recoup Aminos

Off to bed...........

 

[osiris]

Diet 06/21

Meal 1
10oz egg whites
12oz 2% milk
1/2 cup raw oats

Meal 2
3 pieces chicken artichoke pizza
2 pieces pepperoni pizza

Meal 3
8oz lean gorund beef
1 slice cheddar cheese
1 whole wheat wrap
1 cup fresh spinach

Meal 4
8oz chicken
1cup brown rice
1/2 cup steamed green beans

Meal 5
Big 100 Protein Bar

Meal 6
6oz lean pork
1/2 cup steamed green beans

Pre WO
1 scoop HydroWhey
1 scoop MonsterPump
9 Nano X9

Post WO
1 scoop Glyco Maize
5g glutamine
5g creatine
1 scoop Recoup Aminos

Off to bed...........

Yo dont have a solid food meal postworkout?

 

[MAYO]

Yo dont have a solid food meal postworkout?

I'm home from the gym close to midnite and back up again at 6:30....bed is more important to me. Always open for suggestions tho.

 

[osiris]

I didnt realize the time. The only thing i would possbily suggest mayo is to chug a scoop of casein when you get home. nothing fancy. I like ON's cookies and cream. pretty cheap and mixes easily.

 

[MAYO]

SHOULDERS 06/24

Supplements kickin in hard. Today I was in a great place as far as mental physical state. My workout was on point and rediculously intense. This shoulder workout dwarfs my last couple shoulder days.......

Seated OH BB Press(not spotter, no lift-off)
Bar x 20
135 x 18
185 x 10
225 x 6
235 x 5
235 x 4

DB Lat Raise
25 x 20
55 x 10
60 x 8
60 x 8

DB Front Raise(lying face down on incline bench, no body momentum...alll front delt)
40 x 10
40 x 10
40 x 10

DB Rear Fly
52.5 x 10
52.5 x 8
52.5 x 8

Upright Row
135 x 10
135 x 10
135 x 10(rest pause till I got 10)

Rear Delt High Row on cable
90 x 20
130 x 15
130 x 15
150 x 10 -drop- 100 x 10 -drop- 50 x 10(tight sqweeeze, slo release)

DONE

....High rep tri work 9 or 10 sets for 160-180 reps total

 

[MAYO]

Diet 06/25

Meal 1
1 Tbsp PB
6oz Milk(ran out)
10oz Egg Whites
1/2 cup uncooked oats

Meal 2
6 whole eggs
1 Hash Brown
3 Tortillas

Meal 3
8oz Lean Ground Beef
1 Whole Wheat Wrap
1 cup Fresh Spinach

Meal 4
8oz Chicken
1 cup Brown Rice

Meal 5
Big 100 Protein Bar

Meal 6
Spaghetti(whole wheat pasta and meat sauce(lotta meat)

Pre WO
1 scoop HydroWhey
1 scoop MonsterPump
9 Nano X9

Post WO
1 scoop Glyco Maize
5g glutamine
5g creatine
1 scoop Recoup Aminos

Bedtime

 

[PillarofBalance]

SHOULDERS 06/24

Supplements kickin in hard. Today I was in a great place as far as mental physical state. My workout was on point and rediculously intense. This shoulder workout dwarfs my last couple shoulder days.......

Seated OH BB Press(not spotter, no lift-off)
Bar x 20
135 x 18
185 x 10
225 x 6
235 x 5
235 x 4

DB Lat Raise
25 x 20
55 x 10
60 x 8
60 x 8

DB Front Raise(lying face down on incline bench, no body momentum...alll front delt)
40 x 10
40 x 10
40 x 10

DB Rear Fly
52.5 x 10
52.5 x 8
52.5 x 8

Upright Row
135 x 10
135 x 10
135 x 10(rest pause till I got 10)

Rear Delt High Row on cable
90 x 20
130 x 15
130 x 15
150 x 10 -drop- 100 x 10 -drop- 50 x 10(tight sqweeeze, slo release)

DONE

....High rep tri work 9 or 10 sets for 160-180 reps total

The ones in bold are the ones that blow my mind... My shoulders are my weakest part and just reading that has me worked up to go smash em tomorrow afternoon

 

[HisAngriness]

hey Mayo, just outta curiosity how wide of a grip are you using on the upright rows? i recently switched to a wider than shoulder width grip and notice a world of difference not only in isolating my delts but less wrist pain as well. just being curious because for years i have used a narrow grip until someone brought this to my attention...