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Mayo2

meetcake

meetcake

Senior Member
Sep 29, 2010
129
9
yayi yayi! gunna be an intense routine. im going to be running it around 10-12 weeks as well until its time to cut.
 
Get Some

Get Some

MuscleHead
Sep 9, 2010
3,442
648
I like DB flyes better than cables solely for the reason that I feel like I have more control over the range of motion and shoulder involvement. It's important for me to isolate chest as much as possible even if I have to decrease the weight, to avoid overworking my bum shoulder. However, I do switch it up every week because I can get a better pump from a hold at the top of the cable flyes than the DBs.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Well apparently admin forgot to give the server its adex and it got all pissy and deleted 4 days worth of posts...we'll start fresh.

CHEST
Flat BB Bench
bar x 20
135 x 20
225 x 12
315 x 6
365 x 5
390 x 2
315 x 7 -drop- 225 x 9 -drop- 135 x not sure 12 or 15

DB Incline Bench
125 x 10
125 x 7
125 x 7

Decl Cable Flys- focus on squeeze with controlled negative....should burn like a mother
35/side x 16
30/side x 16
30/side x 16

Pec Dec Burnout
250 x 9 -drop- 160 x 9 -drop- 110 x 11 -drop- 60 x 14

DONE
 
JackD

JackD

Senior Moderators
Staff Member
Sep 16, 2010
6,406
1,607
Nice work up for chest, I am going to give it a try myself here too.
 
Mindlesswork

Mindlesswork

Crusty Poo Butt
Sep 21, 2010
1,395
33
Looking big in that avatar shortstuff, lol
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Moving has been a biiiiitch. Damn near divorce material, but we survived...even squeezed in a shoulder workout. Post it up later. I hope to resume full swing on Monday. Anyways....thats about it, and no IC you can't come sleep over.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Here is the shoulder workout from Weds, 4-20........

BB Military Press...free weight
**No spotter today so kept the weight lower.
Bar x 20
135 x 20
185 x 15
225 x 8
225 x 8
225 x 8
135 x 15

Lat Db Raise
25 x 20
55 x 12
55 x 12
55 x 10 -drop- 25 x 12 -drop- 15 x 10

Rear DB Fly, face down on incline bench
40 x 12
40 x 12
40 x 10 -drop- 25 x 10

Rear Shrugs (Smith)
1 plate/side x 20 -SS- 10lb lat plate raise x 25
2 plates/side x 15 -SS- " "
3 plates/side x 12 -SS- " "
3 plates/side x 10 -SS- Face pull w/ rope 42.5 x 15
2 plates/side x 12 -SS- " "
1 plate/side x18 -SS- " "

Done

**This workout was way too close to my chest day, not near enought recovery for my shoulders.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
So my wife and I just moved and right down the street there is a rat hole gym. All cast iron Standard plates and cast iron plate loaded dumbells. The smell of old sweat and Lysol hanging in the air, duct tape on the pads...just classy. I loved it when I walked in so I bought the wife and I a membership...$150/year for both of us! That's less than $7 a month each! Tonight was my first night there...it gave me a sense of drive again. No one of any size in there, but just the total absence of luxury was compelling. Felt like what a gym should be. All the angle and equipment is different from what I'm used to and I have no spotter anymore so tonight was pretty brutal....

04/25 CHEST...in 45 minutes...

Flat BB Bench
Bar x 25
135 x 25
225 x 15
315 x 6
365 x 4
315 x 5 -drop- 225 x 6 -drop- 135 x 10

Incline DB Bench
100 x 10
100 x 10
100 x 9

Standing Cable Decl Flys...pause at contraction, controlled negative
35/side x 15
35/side x 15
35/side x 15

Incline DB Flys
60 x 10
60 x 10
60 x 8 -drop- 40 x 8 -drop- 25 x 10

DONE

Standing Curls
5 sets of 20 w/ BB for bloodflow...flex and stretch between sets
 
Last edited:
IronCore

IronCore

Bigger Than MAYO - VIP
Sep 9, 2010
4,321
1,538
I love gyms like that... I have one down the road from my house just like that... cold in winter.. hot in summer... and it is actually invite only... By the water fountain is a bottle of smelling salts... power lifting trophies three rows deep around the top and bottom of all the walls... EXACTLY what a gym is supposed to be... and gear is ALWAYS up for discussion...
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Ok so schedule has been hectic with whole house-thing and I haven't trained legs in three weeks...to be honest my consistency on legs has been off for some time. Tonight was a rude awakening...

LEGS

Squats
**no wraps tonight, just sleeves...each rep just below parallel
135 x 20
245 x 15
335 x 8
425 x 6
495 x 3
425 x 5
335 x 8
245 x 10

Leg Press
**my leg press is deep, quads flush against chest every rep
400(2, 100lb plates/side) x 12
400 x 10
400 x 10

Seated leg curl -SS- Leg Extension
110 x 12 -SS- 125 x 10
110 x 12 -SS- 125 x 10
110 x 12 -SS- 125 x 10

DONE

-this kicked my ass, my cardio is in horrible disrepair, wheezing between each set of squats
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
That's an ass kicking workout right there. Nicely done.
 
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