O.f.t.

[MAYO]

Todays chest
...the number of sets/excercises may seem menial, but I incorporate holds, pauses, stretches, etc to maximize the little equipment that I have
Bench (my bench constists of a bare flat bench slid into the squat rack so I can press, not exactly stable lol)
Bar x 20
135 x 20
225 x 20
275 x 10
335 x 6
345 x 5 -drop- 225 x 8 -drop- 135 x 10

DB Flys ss w/ DB press
-3 sets, fly with as deep a stretch as possible and an equally hard squeeze then when I fail on flys I press until failure. Usually get 8-10 flys with 4-8 presses per set.

Machine bench ss w/ machine fly
-3 sets slo negative and hard squeeze...no rest between. Usually choose a weight where I can get 12-15 on each.

Skull Crushers w/ oly bar
135 x 6
135 x 6...painful and sloppy
115 x 6

Hammer grip machine tricep pushdown
100 x 10
100 x 10
100 x 10 -drop- 70 x 10ish -drop- 50 x 10ish -drop- 30 til failure

Calf raises on leg press
5 sets heavy weight 8-12 reps per set

DONE

 

[marx]

Much respect, Mayo!

Halo instead of exemstane, bwaaaa- sorry 'bout you missing sleep though.

Great about your family!

 

[PillarofBalance]

lmfao at the halo...

Impressive benching for a zombie.

 

[MAYO]

0400 up and shower
0500 head to yard....have I mentioned that I hate yard days?
46 degrees and pouring rain today fawking miserable. When I get to the yard I had some iron to move went to put on my brand new gloves from supply and find that there are two right hand gloves in the package...no left. Fuck it, I'm in a hurry who needs gloves. Later I have my hands in a fist b/c its cold, look down and see the blood dripping out from between my fingers. Cut the tip of my L middle finger open, guess I didn't feel it b/c it was cold. Not bad enough for stitches, just bad enough to say DAMMIT!
Work my ass off because every lazy fuck finds an excuse to leave when it rains but shit's still gotta get done.
1900 back at hotel, get ready for gym
2000 bedtime prayers with kiddo over phone and chat with wifey for a bit
2100 gym for back day...nice workout
2300 back at hotel typing this up.

 

[MAYO]

Back

Bent BB Row
Bar x 15
135 x 15
225 x 12
315 x 8
315 x 8
315 x 8

Pull-ups
6 sets alternating grip....3 overhand, 3 underhand; all sets to failure. Get close to 20 reps on first sets; 7-8 reps on final sets.

One arm BB Row(not on a Smith, gym has a guided Oly bar. Bar weight is not counterbalanced like Smith)
135 x 10/side
135 x 10/side
135 x 10/side

Deads...first time doing deads since November. Weight came off the floor like it was nothing, conditioning was a lil rough tho. Stayed light to let myself acclimate.
315 x 10
315 x 10
315 x 10

Bi's

Seated DB Curl
50 x 8
50 x 7
50 x 5....body wasn't having it, spent

Curl machine...drops to failure
100 to fail -drop- 70 to fail -drop- 50 to fail -drop- 30 to fail
Repeat

DONE

 

[PillarofBalance]

how the hell are you rowing 315 for 8 on an hour of sleep and two egg whites? Good lord you're a beastly dude...

 

[MAYO]

Hey haven't forgot about you guys.....running a type of job right now called a zipped frac. We are getting zero-down time so when I'm at the hotel, I'm usually asleep. Here's a pic of my location tho.....

 

[SJA]

How do you even walk through all that shit? be safe!!

 

[MAYO]

Maybe time to brush the dust off this bad boy, lol

 

[MAYO]

So....a year later. I'm in a supervisory role now. The manual labor is significantly less for me, but schedule is still wild.

Did BACK tonight.

Monster Set with Lat Pull, Seated Row, Rev Grip High Row
4 sets
1:
LP- 80 x 20
SR- 80 x 20
HR- 80 x 20
2:
LP- 150 x 20
SR- 150 x 20
HR- 90 x 20
3:
LP- 180 x 20
SR- 180 x 20
HR- 130 x 20
4:
LP- 200 x 20
SR- 200 x 20
HR- 130x 16

Deads SS Lat Push Down
*These are just to keep my body used to the movement, not challenging. My low back is injured so just trying to keep it mobile.
3 Sets all same:
315 x 10 SS 80 x 20

MAYO DB Row SS Cable Low Row w/ rope
*when I do my DB row I am bent at the waist, I pull hanging from the center of the body in an outward arc similar to a rear delt fly but engaging the lat instead.
60 x 15 SS 100 x 20
60 x 18 SS 100 x 20
60 x 20 SS 100 x 20

Close Grip Lat Pull Down drop set
150 to fail
100 to fail
60 to fail

DONE

 

[PillarofBalance]

240 reps on the lats THEN lets hit some deads! Yeah Buddy!

 

[MAYO]

Last night was my rest day so I did abs and calves with some very brief cardio...maybe 30min.

Tonight was ARMS. All bi/tri super set just focusing on high reps and squeeze. My bi's are fragile due to past injury so rep and squeeze is what works.

Preacher Curl 6 sets alternating close and wide grip. SS v-bar tricep push down.
Not sure of the units on tri push down, but I believe the preacher was something like so:
45 x 20w
75 x 20c
85 x 20w
95 x 20c
95 x 20w
95 x 20c
*all tri push down were 20reps as well

Concentration Curl SS EZ Bar Skull Crusher
35 x 20 SS 75 x 20
40 x 20 SS 125 x 20
40 x 20 SS 145 x 18
40 x 18 SS 145 x 17

Cable Hammer with Rope SS Rev Grip Tri Ext.
100 x 20 SS 62.5 x 20
100 x 20 SS 82.5 x 20
100 x 20 SS 82.5 x 20
100 x 19 SS 82.5 x 16

Rev Grip EZ Bar Curl SS Cable Overhead Tri Ext with Rope
75 x 20 SS 60 x failure
75 x 20 SS 60 x failure
75 x 20 SS 60 x failure

DONE