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Chest Day, Erry Day

MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Legs today:
Squat/ Seated Calf/ BB Walking Lunges/ Seated Calf
135 x 10; 90 x 30; 95 x 10/leg; 90 x 30
225 x 10; 90 x 30; 95 x 10/leg; 90 x 30
315 x 8; 135 x 20; 135 x 10/leg; 135 x 20
405 x 5; 135 x 20; 135 x 10/leg; 135 x 20
405 x 5; 135 x 20; 135 x 10/leg; 135 x 20
405 x 5; 135 x 20; 135 x 10/leg; 135 x 20

Done.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Shoulders

Warmup
DB Lat Raise/ DB Front Raise/ DB Rear Fly
10 x 30; 10 x 20; 10 x20

BB Rev Grip Mil Press/ Diamond Bar Shrugs/ DB Lat Raise/ Single Cable Rear Delt Fly
Bar x 20; 135 x 20; 15 x 20; 20 x 20/arm
95 x 20; 225 x 20; 30 x 20; 20 x 20/arm
135 x 15; 315 x 15; 40 x 10; 20 x 15/arm
185 x 6; 405 x 8; 40 x 10; 20 x 15/ arm
185 x 6; 405 x 8; 40 x 10; 20 x 15/ arm
185 x 6; 405 x 8; 40 x 10; 20 x 15/ arm

DB Arnold Press/ EZ Bar Leaning Lat Raise/ DB Shrugs
50 x 15; 30 x 15/arm; 100 x 20
50 x 15; 30 x 15/arm; 100 x 20
50 x 15; 30 x 15/arm; 100 x 20

Smoked.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Late Night Quickie

DB Spider Curls/ Incline Lying DB Hammer Tri Ext/ Sit-ups
15 x 20; 15 x 20; SU x 20
20 x 20; 20 x 20; SU x 20
25 x 20; 25 x 20; SU x 20
30 x 20; 30 x 20; SU x 20
35 x 16; 35 x 20; SU x 20
35 x 17; 35 x 20; SU x 20
35 x 17; 35 x 20; SU x 20

Kai DB Curl/ Seated Cable OH Tri Ext/ Ab Wheel
30 x 15; 100 x 15; AW x 10
30 x 15; 100 x 15; AW x 10
30 x 15; 100 x 15; AW x 10

Cable Front Double Bi/ VBar Tri Push Downs/ 4-count Flutter Kicks
70 x 12; 150 x 20; 4ct x 20
70 x 12; 150 x 20; 4ct x 20
70 x 12; 150 x 20; 4ct x 20

Done
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Awesome workout man! Volume!
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
AM
Road Run; 2+ miles. Unknown pace/dist.

PM
First night back home...stressed the 'f' out.

Squats/ Single Leg Stiff Leg Deads with KB/ Leg Press/ Stiff Leg Calf
135 x 10; 30 x 10/leg; 2pps x 30; 2pps x 30
225 x 10; 40 x 10/leg; 3pps x 30; 3pps x 30
315 x 8; 50 x 10/leg; 4pps x 20; 4pps x 30
405 x 5; 50 x 10/leg; 5pps x 20; 5pps x 20
405 x 5; 50 x 10/leg; 5pps x 20; 5pps x 20
405 x 5; 50 x 10/leg; 5pps x 20; 5pps x 30

Done
 
5.0

5.0

VIP Member
Nov 3, 2012
5,246
1,696
AM
Road Run; 2+ miles. Unknown pace/dist.

PM
First night back home...stressed the 'f' out.

Squats/ Single Leg Stiff Leg Deads with KB/ Leg Press/ Stiff Leg Calf
135 x 10; 30 x 10/leg; 2pps x 30; 2pps x 30
225 x 10; 40 x 10/leg; 3pps x 30; 3pps x 30
315 x 8; 50 x 10/leg; 4pps x 20; 4pps x 30
405 x 5; 50 x 10/leg; 5pps x 20; 5pps x 20
405 x 5; 50 x 10/leg; 5pps x 20; 5pps x 20
405 x 5; 50 x 10/leg; 5pps x 20; 5pps x 30

Done
Solid way to relieve some stress.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
BB Incline Bench -SS- KB Incline Fly
Bar x 20; 10# x 10
135 x 15; 15# x 10
225 x 10; 20# x 10
275 x 5; 25# x 10
275 x 6; 25# x 10
275 x 5; 25# x 10
225 x 12; 25# x 10

DB Bench -SS- Cable Dec Fly
100 x 15; 80 x 15
100 x 15; 80 x 15
100 x 10+fail; 80 x 15

DB Decline Bench -SS- Neutral Cable Fly
75 x 15; 40 x 20
75 x 15; 40 x 20
75 x 15; 40 x 20

Push-ups -SS- Sit-ups**
PU x 11; SU x 20
PU x 15; SU x 20
PU x 12; SU x 20
**this was the worst part of the whole damn routine, lol

Done.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Busy day today.
Had physical therapy this morning for continued trap and SI issues. A lot of cupping and scraping...pretty bruised up.

Came home and did my 2+ mile road run...need to drive it and nail down an actual distance.

Showered up and went to see cardiologist for checkup. Awesome visit.
In 36 months, my ejection fraction has increased from rating as 'heart failure' to 'low normal'. About a 20%-25% increase. BP continues to hover from 120/80 to 130/80. Bloods look good with exception of low HDL (been low all my life) and high creatinine. Creatinine elevation is to be expected with current training style/volume. Low HDL still bothers me. I've been doing 3g's fish oil/day...may increase to 5g's/day.

Puts a smile on my face.

Will celebrate with some murdery back workout tonight.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
No murdery-ass back day as planned...wife got pissed off and went out with friends; I stayed home with kids.

Hit a quickie just to say I did something:
Single Arm Cable Rows
40 x 100
Bent BB Row
135 x 100
Pull-ups
OH x 50; UH x 30; HG x 20....100 total

Done.
 
Rider

Rider

TID Board Of Directors
Aug 27, 2010
1,670
1,061
Busy day today.
Had physical therapy this morning for continued trap and SI issues. A lot of cupping and scraping...pretty bruised up.

Came home and did my 2+ mile road run...need to drive it and nail down an actual distance.

Showered up and went to see cardiologist for checkup. Awesome visit.
In 36 months, my ejection fraction has increased from rating as 'heart failure' to 'low normal'. About a 20%-25% increase. BP continues to hover from 120/80 to 130/80. Bloods look good with exception of low HDL (been low all my life) and high creatinine. Creatinine elevation is to be expected with current training style/volume. Low HDL still bothers me. I've been doing 3g's fish oil/day...may increase to 5g's/day.

Puts a smile on my face.

Will celebrate with some murdery back workout tonight.

Mayo, that’s good to hear? What do you attribute the increase in ejection fraction from? Diet changes, or supplemention from using fish oil?
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Mayo, that’s good to hear? What do you attribute the increase in ejection fraction from? Diet changes, or supplemention from using fish oil?
I don't think the diet and the fish oil took away from anything, but I don't think they were a huge factor in improvement. I believe that the majority of the increase in ejection is from normal muscle atrophy after removing the abnormal stress of the arrhythmia and the heavy PED's.

The SVT would cause my heart to beat well over 100bpm in intervals throughout each day. This went on for years. During the final year/months my HR would crest 200bpm during the worst episodes. When I think about the increased activity level plus AAS, 10+ iu GH/day, 10+ iu Slin/day, etc....it only makes sense that my cardiac muscle thickened with the rest of my body (probably faster).
Moving forward, I think heart health supps (fish oil, CoQ10, aspirin, etc) will be a great help in continuing forward progress. Anabolics will have to be used only in moderation with careful consideration of BP and cardiac load. I have a follow up appt in 6 months; hopefully the positive trajectory continues.
 
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