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Rocky611 said:
Thanks bro I appreciate I can’t wait to see next phase after this blood work gets done
Click to expand...
Same here looking forward to updates and bloods too!
 
GHgut4life said:
waiting on training brother
Click to expand...

This was last couple of days of training chest and back day was more of a strength test to see where my bench is and had to cut rest of my work out short ..
My workout:

Thursday Morning Lower Body Machine Focused Leg Day
Oct 22, 2026 at 7:49 AM

Duration: 52m
Volume: 60K lb
Calories: 247 cal
Exercises: 6

Machine Hip Abduction
1: 30 reps x 220 lb
2: 15 reps x 220 lb
3: 15 reps x 220 lb
4: 15 reps x 230 lb

Machine Hip Adduction
1: 15 reps x 220 lb
2: 15 reps x 220 lb
3: 15 reps x 220 lb
4: 15 reps x 220 lb

Machine Pendulum Squat
1: 13 reps x 90 lb
2: 14 reps x 90 lb
3: 14 reps x 90 lb
4: 8 reps x 90 lb
5: 15 reps x 90 lb

Machine Single-Leg Leg Extension
1: 20 reps x 40 lb
2: 15 reps x 45 lb
3: 17 reps x 55 lb
4: 22 reps x 55 lb

Machine Leg / Hamstring Curl Prone
1: 15 reps x 95 lb
2: 15 reps x 95 lb
3: 15 reps x 115 lb
4: 15 reps x 115 lb

Machine Leg Press
1: 12 reps x 270 lb
2: 12 reps x 360 lb
3: 9 reps x 360 lb
4:10 reps x 360 lb
Tracked with Motra.

Thursday Morning Lower Body Machine Focused Leg Day

View Rocky Mayfield's workout | Motra
motra.com motra.com

My workout:

Friday Morning Chest Lat and Trap Workout
Oct 30, 2026 at 8:03 AM

Duration: 1h 2m
Volume: 20.6K lb
Calories: 313 cal
Exercises: 4

Barbell Bench Press
Warm Up: 10 reps x 185 lb
1: 9 reps x 185 lb
2: 8 reps x 225 lb
3: 4 reps x 245 lb
4: 3 reps x 255 lb
5: 2 reps x 265 lb
6: 10 reps x 225 lb

l Fly machine
1: 10 reps x 90 lb
2: 6 reps x 90 lb
3: 10 reps x 90lb

Cable Lat Pull Down Wide Hammer
1: 14 reps x 130 lb
2: 13 reps x 130 lb
3: 8 reps x 130 lb
4. 8 reps x 150 lb

Machine Row single arm
1: 17 reps x 90 lb
2: 8 reps x 90 lb
3: 5 reps x 90 lb
4: 4 reps x 90 lb

Tracked with Motra.

Friday Morning Chest Lat and Trap Workout

View Rocky Mayfield's workout | Motra
motra.com motra.com
 
Rocky611 said:
This was last couple of days of training chest and back day was more of a strength test to see where my bench is and had to cut rest of my work out short ..
My workout:

Thursday Morning Lower Body Machine Focused Leg Day
Oct 22, 2026 at 7:49 AM

Duration: 52m
Volume: 60K lb
Calories: 247 cal
Exercises: 6

Machine Hip Abduction
1: 30 reps x 220 lb
2: 15 reps x 220 lb
3: 15 reps x 220 lb
4: 15 reps x 230 lb

Machine Hip Adduction
1: 15 reps x 220 lb
2: 15 reps x 220 lb
3: 15 reps x 220 lb
4: 15 reps x 220 lb

Machine Pendulum Squat
1: 13 reps x 90 lb
2: 14 reps x 90 lb
3: 14 reps x 90 lb
4: 8 reps x 90 lb
5: 15 reps x 90 lb

Machine Single-Leg Leg Extension
1: 20 reps x 40 lb
2: 15 reps x 45 lb
3: 17 reps x 55 lb
4: 22 reps x 55 lb

Machine Leg / Hamstring Curl Prone
1: 15 reps x 95 lb
2: 15 reps x 95 lb
3: 15 reps x 115 lb
4: 15 reps x 115 lb

Machine Leg Press
1: 12 reps x 270 lb
2: 12 reps x 360 lb
3: 9 reps x 360 lb
4:10 reps x 360 lb
Tracked with Motra.

Thursday Morning Lower Body Machine Focused Leg Day

View Rocky Mayfield's workout | Motra
motra.com motra.com

My workout:

Friday Morning Chest Lat and Trap Workout
Oct 30, 2026 at 8:03 AM

Duration: 1h 2m
Volume: 20.6K lb
Calories: 313 cal
Exercises: 4

Barbell Bench Press
Warm Up: 10 reps x 185 lb
1: 9 reps x 185 lb
2: 8 reps x 225 lb
3: 4 reps x 245 lb
4: 3 reps x 255 lb
5: 2 reps x 265 lb
6: 10 reps x 225 lb

l Fly machine
1: 10 reps x 90 lb
2: 6 reps x 90 lb
3: 10 reps x 90lb

Cable Lat Pull Down Wide Hammer
1: 14 reps x 130 lb
2: 13 reps x 130 lb
3: 8 reps x 130 lb
4. 8 reps x 150 lb

Machine Row single arm
1: 17 reps x 90 lb
2: 8 reps x 90 lb
3: 5 reps x 90 lb
4: 4 reps x 90 lb

Tracked with Motra.

Friday Morning Chest Lat and Trap Workout

View Rocky Mayfield's workout | Motra
motra.com motra.com
Click to expand...
mosta training brother

@floridaman1984 @bss @HarleyGuy
 
Rocky611 said:
This was last couple of days of training chest and back day was more of a strength test to see where my bench is and had to cut rest of my work out short ..
My workout:

Thursday Morning Lower Body Machine Focused Leg Day
Oct 22, 2026 at 7:49 AM

Duration: 52m
Volume: 60K lb
Calories: 247 cal
Exercises: 6

Machine Hip Abduction
1: 30 reps x 220 lb
2: 15 reps x 220 lb
3: 15 reps x 220 lb
4: 15 reps x 230 lb

Machine Hip Adduction
1: 15 reps x 220 lb
2: 15 reps x 220 lb
3: 15 reps x 220 lb
4: 15 reps x 220 lb

Machine Pendulum Squat
1: 13 reps x 90 lb
2: 14 reps x 90 lb
3: 14 reps x 90 lb
4: 8 reps x 90 lb
5: 15 reps x 90 lb

Machine Single-Leg Leg Extension
1: 20 reps x 40 lb
2: 15 reps x 45 lb
3: 17 reps x 55 lb
4: 22 reps x 55 lb

Machine Leg / Hamstring Curl Prone
1: 15 reps x 95 lb
2: 15 reps x 95 lb
3: 15 reps x 115 lb
4: 15 reps x 115 lb

Machine Leg Press
1: 12 reps x 270 lb
2: 12 reps x 360 lb
3: 9 reps x 360 lb
4:10 reps x 360 lb
Tracked with Motra.

Thursday Morning Lower Body Machine Focused Leg Day

View Rocky Mayfield's workout | Motra
motra.com motra.com

My workout:

Friday Morning Chest Lat and Trap Workout
Oct 30, 2026 at 8:03 AM

Duration: 1h 2m
Volume: 20.6K lb
Calories: 313 cal
Exercises: 4

Barbell Bench Press
Warm Up: 10 reps x 185 lb
1: 9 reps x 185 lb
2: 8 reps x 225 lb
3: 4 reps x 245 lb
4: 3 reps x 255 lb
5: 2 reps x 265 lb
6: 10 reps x 225 lb

l Fly machine
1: 10 reps x 90 lb
2: 6 reps x 90 lb
3: 10 reps x 90lb

Cable Lat Pull Down Wide Hammer
1: 14 reps x 130 lb
2: 13 reps x 130 lb
3: 8 reps x 130 lb
4. 8 reps x 150 lb

Machine Row single arm
1: 17 reps x 90 lb
2: 8 reps x 90 lb
3: 5 reps x 90 lb
4: 4 reps x 90 lb

Tracked with Motra.

Friday Morning Chest Lat and Trap Workout

View Rocky Mayfield's workout | Motra
motra.com motra.com
Click to expand...
Bro your bench routine is right where I'm striving for! It might never happen for me but I can watch you and dream a dream haha :p

Great training, chest must be cooked!
 
HarleyGuy said:
Bro your bench routine is right where I'm striving for! It might never happen for me but I can watch you and dream a dream haha :p

Great training, chest must be cooked!
Click to expand...
Come on don’t pump my head up lol with this last cycle my bench went up I only go that heavy on days I test my strength most other times I stay in 8-15 range … I need to test my squat but I haven’t hit barbell squat is so long always ended up with back issues .. could never get my form right I think . I would stick with front squats .. but now I am using every squat machine I can find lol
 
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