Sheiko Gold Workout 26
Bench Press - 2s pause
100 x 3
120 x 3
125 x 3
125 x 3
125 x 3
Squat - 2s Pause
110 x 3
140 x 3
160 x 3
160 x 3
160 x 3
160 x 3
Seated Row
86 x 10
93 x 10
93 x 10
93 x 10
93 x 10
Ad hoc chest workout
Bench Press
60 x 3
80 x 3
100 x 3
120 x 3
Board press
120 x 3
140 x 3
150 x 3
160 x 3
170 x 3
Close grip bench from pins + bands
40 + 60 bandweight x 5
60 + 60 bandweight x 5
60 + 60 bandweight x 5
Bench press
130 x 5
130 x 5
Incline DB bench press
30 x 10
40 x 10
50 x 16
A lot more volume for one muscle / movement than Im used to, training with a friend who I haven’t seen in a while.
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How’s lockdown 2.0 going to affect you Pinky?
You boys and your impressive bench make so jelly. Nice work
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Ha, today was a lot heavier than that! I’ll be paying for it for the next week though
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I’m going to smash gym until Thursday so I earn the first week deload, then its 3 more weeks of bodyweight improv. Might try to find somewhere to set up my rings outside to get some good upper body work in. Chins, dips, muscle ups and levers should give me good upper body options.
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Welcome back to the club 
at least the UK is doing something to try and control this. Us Americans have a narcissist who is jealous that a microorganism gets more media attention
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Sheiko Gold Workout 27
Deadlift
215 x 3
245 x 2
245 x 2
265 x 4 - pretty sure that’s a rep PB, just over 3x BW for 4 reps is quite satisfying. Probably one rep in the tank.
Stiff leg deadlift
110 x 12 x 3
Deadstop barbell row
110 x 8 x 3
Decline Situp
Bw x 15 x 2
Bw x 17
Close grip pull-down - 3s pause
93 x 8 x 2
100 x 8
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Sheiko Gold Workout 28
High bar squat - slow descent
115 x 3
140 x 3
160 x 3
170 x 3
170 x 3
170 x 3
Low bar squat
170 x 8
Strict press
50 x 8
70 x 8
70 x 8
70 x 7
Preacher curl
45 x 10 x 3
Sheiko Gold Workout 29
Deadlift
185 x 4
215 x 4
235 x 4
235 x 4
235 x 8
Leg press
250 x 8
250 x 8
300 x 8
300 x 8
300 x 8
Quarantine workout 73 sigh
Bulgarian ring dip
Bw x 5
Bw x 8 x 3
L-sit ring chin-up
Bw x 5
Bw x 8 x 3
Front lever - advanced tuck
Bw x 8s x 3
Back lever - full
Bw x 8s x 3
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Break open the piggy bank for some gains
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How many Goldenpigs does it take to buy a decent home gym set up… or a new house that fits such a set- up 
1 for the house. 1 for the gym set up
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I think only having rings will lead to gains, just not necessarily tthe gains I want. But inevitable back gains and probable bicep gains isn’t the worst place to be.
Quarantine workout 74
Bulgarian ring dip
Bw x 9 x 4
L-sit ring chin-up
Bw x 9 x 4
Front lever - advanced tuck
Bw x 8s x 3
Back lever - full
Bw x 8s x 3
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Quarantine workout 75
Pouring with rain so no ring work today.
Corner dips
BW x 15 x 3
Hip thrusts
32kg x 15 x 3
KB low hip tempo sumo deadlift type thing
32 x 15 x 3
KB row
32 x 20 x 3
Banded tricep pushdown
2" x 18 x 3
KB wrist curl
32 x 5s iso hold x 5 reps x 3 sets
KB concentration curl - partials
32 x 10 x 3
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Here have 5 kangaroo dollars to put towards ur home set up.
5 down, 1,995 to go.
Hope u got 399 other friends then