Mayo2

[Mindlesswork]

You are one badass smurf alright mayo....with the workout you had you surely must have had the DOMS bad.

Those gains surely are getting made eh?

 

[MAYO]

SHOULDERS
-Tonight was interesting to say the least. My new gym doesn't have a Military Press, so I put a chair in the squat rack and did my presses there. It was pretty difficult b/c I couldn't drive my feet into the floor like I'm used to. The amount of weight suffered as a result, but I still got a wicked burn in the delts.

Seated BB Military Press
Bar x 20
135 x 20
185 x 12
225 x 4
225 x 5
225 x 4
135 x 18
**I'm used to being able to knock out 8 with 225, oh well...

Lat DB Raises
25 x 20
55 x 12
55 x 10
55 x 8 -drop- 35 x 8 -drop- 20 x 10

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

Upright Row
135 x 10
135 x 10
135 x 10

Monster Set
**No rest between the 3 stations, 3 rounds total listed in order
1)Behind Back Shrugs on Smith
1 plate/side x 20
2 plates/side x 15
3 plates/side x 12

2)Plate Lat Raise
10/side x 20
10/side x 20
10/side x 20

3)Face Pull on Cable with Rope
50 x 15
50 x 15
50 x 15

DONE

 

[MAYO]

BACK 05/01

Bent BB Row, OH Grip
Bar x 20
135 x 20
225 x 15
315 x 8
315 x 7
315 x 5 -drop- 225 x 7 -drop- 135 x 10

Pull Ups, UH Grip
BW x 8...to chest
BW x 8...to chest
BW x 8...to chest

Seated Cable Row
250 x 8
250 x 8
250 x 7 -drop- 170 x 8 -drop- 120 x 8 -drop- 80 x 10

Lat Pull, OH Grip
220 x 8
220 x 8
220 x 7

Kai DB Row
70 x 8
70 x 8
70 x 8

DONE

Concentration Curls
5 sets of 12-20 reps @ 30lbs for blood flow...stretch/flex between sets

 

[MAYO]

CHEST

Shoulders were very tight tonight...I think heavy shoulder presses and heavy bench are going to slow one another's progress as far as strength is concerned....

BB Bench Press
Bar x 20
Bar x 20
135 x 20
225 x 15
315 x 8
365 x 2....no liftoff and tight shoulders, this almost didn't come back up
315 x 6
315 x 5 -drop- 225 x 6 -drop- 135 x 10

DB Inc Bench
100 x 8
100 x 8
100 x 7

Cable Decl Fly
40/side x 12
40/side x 12
40/side x 12 -drop- 30/side x 10 -drop- 20/side x 10

Nautilus Press Machine
100lbs to failure x 2 sets

DONE

 

[BrotherIron]

Have you ever tried Z - Presses for shoulders? You sit with your legs together extended out in front of you and no support for your back. You than press the weight overhead. It not only works the shoulders but also the lower back and abs b/c you have no support.

 

[MAYO]

No I haven't...I may try them as an auxillary this week. Thanks for the suggestion BI.

 

[BrotherIron]

No I haven't...I may try them as an auxillary this week. Thanks for the suggestion BI.

They're brutal but well worth it imho. I forgot to tell ya, you sit on the floor when you perform these.

 

[HisAngriness]

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....

sounds like my gym (minus the lack of guys with size). my gym has a reputation for powerlifters, meatheads, and juice since the 80's when my father and uncles trained there. pretty sure i'm using the same plates and benches they did too! i love that dark, dingy dungeon!!!

 

[MAYO]

Tonight was supposed to be leg nite. Manchild is cutting another tooth and was up all night, seems to be a little better today tho. Dad however is exhausted. Not sure if I'll get to hit them this week. Prolly do full deads with back day so that I at least hit 'em a little. Anyways, to anyone following, sorry for the let down.

MAYO

 

[MAYO]

SHOULDEROSITY
Cakester came down to the rat-hole tonight and trained with me. Always nice having another bro who actually walks the walk come train. Needless to say, the beatings ensued and were brutal at best.

BB Military Press
**The rat-hole doesn't have a Mil Press so I put a chair in the squat rack...can't drive thru the heels, it's a bitch to push.
Bar x 20
135 x 20
225 x 7
225 x 6+1
225 x 7
135 x 18

DB Lat Raise
25 x 20
50 x 12
50 x 12
50 x 12
50 x 10 -drop- 35 x 10 -drop- 25 x 12 drop 15 x 10

Rear Delt Fly
*lying face down on incline bench
30 x 15
40 x 12
40 x 10
40 x 10 -drop- 30 x 10 -drop- 20 x 10

Front DB Raise
40 x 10
40 x 10
40 x 10
40 x 10 -drop- 25 x 10

Face Pulls w/ Rope on cable
100 x 15, slow neg on last rep
120 x 15, slow neg on last rep
120 x 15, slow neg on last rep
150 x 10 -drop- 120 x10 -drop- 90 x10 -drop- 50 x 10, squeeze & slow neg on each rep @ 50lbs

DONE

 

[meetcake]

it was a decent workout. military press was awkward and a bitch lol.
a little different atmosphere than what im used to but it gets the job done.
Can deffinatly feel the rear lats from the fly's and rope pulls!
props on getting shit done with what you got.

tell some more little kids to go put up their weights before you let them use a bench lol

 

[MAYO]

BACK
Today was a good back day...felt good. Did full deads the end of the workout....first time since Nov or Dec. Thoroughly freakin exhausted now.......

Bent BB Row, UH Grip
Bar x 20
135 x 15
225 x 15
315 x 8
315 x 7
315 x 5 -drop- 225 x 7 -drop- 135 x 10

Pull-up w/ OH Grip
**pull each rep to chest
BW x 8
BW x 8
BW x 8
BW x 7

Seated Cable Row, Close Grip
250 x 8
250 x 8
250 x 7 -drop- 170 x 8 -drop- 120 x 8 -drop- 80 x 10

Lat Pull, UH Grip
210 x 10
220 x 8
230 x 6 -drop- 120 x 10

Deads
135 x 10
335 x 8
385 x 6
385 x 6
385 x 6

DONE