Mayo....... it's all here

[MAYO]

CHEST

Incline DB Flyes
35x20
45x16
65x12
75x8
75x8
75x6 drop 40x10

Flat DB Press
125x8
125x7
125x4+1 drop 65x10

Hammer Strength Incline Press
45/side x20
90/side x8
90/side x7
90/side x6 drop 45/side x8

Standing Decline Cable Flyes
25/side x18
30/side x16
35/side x7 drop 20/side x16

DONE

 

[MAYO]

900A- 8oz egg whites, 6tbsp liquid aminos, 1tbsp omega3, 1 scoop green food, 25g multi-specie protein
-50mg Prop R Vastus Medialis
-10mg Win, 25mg Proviron

100P- Pro-Nos 35g RTD

230P- 8oz ground beef, 1cup brown rice,

430P- 6.4 oz tuna in water, 2 slices wheat bread
-10mg Win

645P- 6oz chicken, 1 1/2 cup fresh spinach

830P- 30g HydroWhey, BCAAs, 5g creatine
-30mg Win, 25mg Proviron

930P- BACK(detail to follow)

 

[Mindlesswork]

Still feel sore after that deep squat?

 

[MAYO]

Well, BACK never happened last nite. I had an ALRi rep give me an "energy shot" at bout 7:00P and about 25 minutes after I took my pre-workout orals at 8:30P I got dizzy, started sweating and having slurred speech. Note sure what the hell interacted, but it was scary. Needless to say BACK will be tonight.

300A- 50g Casein, 5g glutamine, scoop Myofiber

1100A- 8oz liquid egg whites, 6tbsp liquid aminos, 1tbsp omega3, 1 scoop green food, 24g Multi-specie protein
-50mg Prop in L Lateral Tricep
-10mg Win, 25mg Proviron

130P- 8oz ground bee, 2 slices wheat bread

415P- 6oz chicken, 1 cup brown rice
-10mg Win

700P- 6oz chicken, 1 and 1/2 cup fresh spinach

830P- 30g HydroWhey, BCAAs, 5g creatine
-30mg Win
-25mg Proviron

930P- BACK(God-willing)

1100P- Dark Matter + BCAAs

1200A- 50g Protein Shake, 5g creatine, 5g glutamine, BCAAs

 

[MAYO]

Still feel sore after that deep squat?

No, all my squats are deep; legs are used to it. My hamstrings actually took the brunt of that day's regimen.

 

[IronCore]

Nice Squat bro...

 

[MAYO]

BACK
-Felt like shit goin in, kiddo had me up since 3A this morning...

Warm-up Lat Pull, Wide Grip
100x18
100x16

Close, Hammer-Grip Pull-Ups
BW x10, Squeeze at Top
BW x10, 'same'
BW x10, 'same'
BW x10, 'same'

Bent OH BB Rows
135x16
225x8
225x10
275x7 drop 185x8

Wide Grip Pull-ups
BW x10 -suckin'
BW x9
BW x8
BW x7 1/2

DB Rows
100x8 pause and squeeze at top
100x8 'same'
PUKE
100x8 'same' drop 55x8-flare arm out and try and squeeze middle back

DONE

 

[MAYO]

Today....
Up at 700A for kiddos Dr. appt.

730A- 8oz egg whites, 6tbsp liquid aminos, 1 tbsp omega3, 24g multi specie protein, outta green food
-10mg Win, 25mg Proviron

1030A- 2 homemade egg and beef breakfast burritos from Crickle's
-50mg Prop in R Tricep, Lateral Head

100P- 8oz ground beef, 1 cup new potatos, 1/8cup cheese

400P- 6.4oz tuna in sunflower oil, 2 slices wheat bread
-10mg Win

700P- 6oz chicken, 1 cup brown rice

830P- 25g whey isolate, 1 scoop GlycoMaize, BCAAs, 5g Creatine
-30mg Win, 25mg Proviron

930P- ARMS(detail to follow)

1100P- Dark Matter + BCAAs

1200A- 50g Protein Shake, 5g Glutamine, 5g Creatine, BCAAs

 

[MAYO]

ARMS

TRI's
V-Bar push downs
-I use the lat pull down for these b/c the weight is heavier than the cable set-ups.
60x18
80x12
100x8
100x8
100x8
110x7 drop 60x8

Seated Overhead Tricep Extensions w/ EZ-bar
100x12
110x8
110x8
110x7 drop 60x11

DB Kickbacks
-Squeeze the life outta these and hold for 2-3 secs
25x10
25x10
25x10

BI's
DB Curls
-Seated in inline bench at 70 degrees. Start with hammer grip and end each rep by supinating palm to squeeze Bi peak
35x9
40x8
45x6
45x6 drop 25x10(ouch)

Seated Precor Preacher machine
-Squeeze it out, hold contraction for 2 secs
45x12
55x10
55x8
55x7 drop 45x4 drop 35x6 drop 25x7

Double OH Cable Curl
25x18
45x12
45x12
60x7 drop 40x6 drop 20x8

DONE

 

[MAYO]

YESTERDAY 11/05

1000A- 8oz egg whites, 6tbsp liquid aminos, 1 tbsp omega3 24g multi specie protein
-10mg Win, 25 mg Proviron

100P- 6.4oz tuna in sunflower oil, 2 slice wheat bread
-10mg Win

330P- 6oz chicken, 1 cup brown rice

500P- 30g HydroWhey, 1scoop Karbolyn, BCAAs, 5g creatine
-30mg Win, 20mg Dbol

630P- SHOULDERS(detail to follow)

800P- Dark Matter + BCAAs

900P- 50g protein shake, 5g creatine, 5g glutamine, BCAAs

930P- 8oz burger from Chili's

1130P- 50g Casein, 5g glutamine
-25mg Proviron

 

[MAYO]

SHOULDERS

Seated BB Military Press, freeweight...no smith
-bring each rep down to chin or lower
135x20
185x12
225x6+1
225x5+1
225x4 drop 135x9

Lateral DB Raise
40x16
40x12
40x11
50x7 drop 25x9

Bent Rear DB Flye
40x12
40x10
40x10
40x8 drop 25x7

Rear Machine Flye(on pec deck) -SS- Lateral Plate Raise w/ 10's
220x18 SS 10x16
220x16 SS 10x15
220x14 SS 10x15
280x9 drop 160x12 SS 10x20

Upright BB Row, free weight....no smith
135x12
135x10
135x9
150x7 drop 100x8

Behind Back BB Shrug on Smith
-hold each rep for 3sec pause at top
2plates x15
2plates x12
2plates x10
2plates x9 drop 1plate x10

DONE

 

[MAYO]

Had a good friend OD last nite....for the last time. No diet info for yesterday, but here was my leg session.

LEGS
Leg Extensions
55 until it burned....did this 5 times, w/ quad stretch in between

Hack Squats
-every rep all the way down to the pegs, no exceptions
2plates/side x18
3plates/side x12
4plates/side x8
5plates/side x7
5plates/side x5...knee tweeked
5plates/side x6

Seated Ham Curl
140x15
140x15
140x12
140x10

Leg Press
-seat all the way back, close stance with knees to chest every rep
6plates/side x7
6plates/side x8
6plates/side x8
6plates/side x6

Weighted Lunges -SS- Calf Raises
65x18 -SS- 45x20
75x16 -SS- 45x20
85x12 -SS- 45x20
95x12 -SS- 45x20

DONE