Cant wait too see what this volume does too you my man.
6th July: Sheiko Cycle 1; Week 1: Day 3:
A. Benchpress:
40kgx5
45kgx5
53kgx4
57.5kgx3x2
60kgx2x2
57.5kgx3x2
53kgx4
45kgx6
40kgx8
B. Db Flies:
10x5 @12kg (x2)
C. ATG Back squats:
50kgx5
60kgx4
70kgx3x3
75kgx3x5
100kgx2 (Pr)
105kgx1 (Pr-ish)
D. RDLS:
80kgx10
90kgx5
100kgx5
100kgx5
70kgx15
Notes:
Good workout today, felt a little stiff going into so I was a little bit slow in getting into the rhythm of thing. First time squatting in my Vibrams and it felt great. Added the last 2 squat sets on just for kicks, the 100kgx2 felt really easy. The 105kgx1 was a little bit strained and my form broke a little but I still ground things out and completed the rep. First week of Sheiko over and so far I like it. Lots of volume and long workouts leave you pretty broken down during the recovery days. As such if you aren’t foam rolling/rehab-ing and getting enough calories in this program will not treat you well. Might do a swolegasmic back/bi session tomorrow or friday if I get time.
Did a swoletastic back and bi workout yesterday, got a good pump going on.
Was going to start week 2 of sheiko today but skipped the workout. Combination of feeling sick all day and having to put my dog down this morning really didn’t put me in the mood for working out. Eating pizza and feeling sorry for myself all night instead. Will hit it hard tomorrow.
Aw man. I’m sorry to hear about your dog. Losing a pet is always rough. Just get the cals in (pizza can be considered carbing up, right?), take some YOU time, and come back and kill it tomorrow man.
[quote]Blaze_108 wrote:
Aw man. I’m sorry to hear about your dog. Losing a pet is always rough. Just get the cals in (pizza can be considered carbing up, right?), take some YOU time, and come back and kill it tomorrow man.[/quote]
Thanks man, much appreciated. The pizza has meatballs and chicken on it so I’m totally hitting my macros anyway. I’ll take some multivitamins after to round the meal out!
Sorry about your dog man! Thats tough. Life happens man, the iron will be waiting for you to throw it around…
Sheiko 29: Cycle 1: Week2/Day1:
A. Backsquat:
50kgx5
60kgx4
80kgx3 x 2
90kgx2 x 5
95kgx2 x 2
B. Bench:
40kgx5
45kgx5
55kgx3 x 2
60kgx3 x 5
C. DB Flies:
5 sets of 10
D. Pushups:
5 sets of 15
E. Front Squats:
40kgx5 x 2
60kgx3 x 2
70kgx3 x 3
F. BB Goodmornings:
40kgx10r
60kgx5 x 2
65kgx5
70kgx5
Notes:
Solid session today, tonnes of volume! Felt pretty fresh through out. Can’t wait for this cycle to start hitting some percentages that really test me. Ate a tonne today, hit well over 4 thousand calories couldn’t fill myself up. I’m going to put that down to a 2 hour weight session and an 8 hour shift in a busy restaurant lifting boxes and walking around and shit.
12th July: Sheiko 29: Cycle 1/Week 2:
A. Dead to Knees:
80kgx3
95kgx3
110kgx3x2
120kgx2x4
B. Bench Press:
40kgx6
50kgx6x2
60kgx6x4
65kgx3
70kgx3
75kgx1
77.5kgx1
80kgx1
C. Rack Pulls:
75kgx4
102.5kgx4
120kgx4x2
130kgx4x4
140kgx4
D. DB Flies:
4 sets of 10 @ 16kgx2
1 set of 6 @ 17.5kgx2
E. DB Lunges:
32.5kg(x2) x 5r x 3 sets
22.5kg(x2) x 10 x 2 sets
Notes:
Solid, long ass session today. I did feel strong though, threw in a few sets of singles on the bench in addition to my required sets today just for fun. The 80kg went up very easy, I reckon I could easily get 85kg/90kg if I was a bit fresher. This is a big improvement. Lunges killed my quads, struggled to walk out of the gym! Also had an awesome moment on my way to the gym today. Met a friend of mine I hadn’t seen in a couple of months and his first response was “I’d ask if you’ve been up to much lately but obviously you’ve just been hitting the gym the whole time!”. It made me feel pretty awesome, my weight gain is definitely slow but steady.
Thats awesome man! Its always nice to hear comments like that. They are very encouraging and motivating! Keep it up dude, you are doing great and progressing very well!
Always great to hear when others notice your progress! Keep at it man!
Btw how are those DLs to the knees?
[quote]AquaCruzer wrote:
Always great to hear when others notice your progress! Keep at it man!
Btw how are those DLs to the knees?[/quote]
Not entirely sold on them just yet. I can understand why they are included in the programme, but the weight never feels heavy enough on them. I hold it for 2/3 seconds at the top of the movement for a little bit of extra burn. Personally I’d rather be doing deficit pulls at the same weight as a way to progress my deadlift but for the first cycle I’m trying to follow it as is (well as much as possible anyway…). Also, I feel like a bit of a douche bag not doing a full range of movement. It just feels slightly wrong 
Sheiko Cycle 1: Week 2: Day 3:
A. Squat:
50kgx5
70kgx4
80kgx3x2
95kgx2x5
110kgx1 (Box)
115kgx1 (Box)
115kgx2 (Box-Pr)
B. Bench:
40kgx5
50kgx5
60kgx3x2
65kgx2x2
60kgx3
55kgx5
50kgx8
C. DB Flies:
4 sets of 8reps at 17.5kg (x2) - (+2 rep PR)
1 set of 14 @ 12kg (x2)
D. Squats:
60kgx5
75kgx5x2
85kgx4x4
E. DB Rdls:
40kg (x2) x 12r x2sets
47.5kg (x2) x 8r x2sets
35kg (x2) x 10r
Notes:
Awesome workout today, everything just felt good. A/C broke in the gym so I sweated like a mo-fo, it really upped the intensity. Squats felt good, added in the box squats for kicks. Had another great moment today where I was finishing of my last few sets of squats and some jacked looked dude who must of had about 20-30lbs of muscle on me came up and really shyly said “I’ve noticed you go really deep on your squats…how do you do that? Mine always come out like half reps”. I felt genuinely flattered as I still considered my squat the weakest of my lifts and he basically started telling me how he can only half rep about 40kg. I spent about 10 minutes going through the same things I did to fix my squat (Goblet squats, mobility work, barefoot squatting etc…) and recommended he check out T-Nation, Tate, Wendler, Rippletoe and all the good stuff I turned to when I had the same issues. Felt awesome passing on some knowledge to a dude way more jacked than me. Really humbling and put me in a great mood!
Should also mention Sheiko has JACKED up my appetite. The 2 hour workouts really take their toll on you so at the moment on workout days I very much just listen to my body and give it as many kcals as it craves. At the moment that is hitting around 4,000 easy (maybe a couple of hundred more). I just can’t seem to fill myself up. My rest days are a bit more normal and I’ll typically hit about 2,700-3,000.
Awesome to hear about you passing on some skwattin’ knowledge!
16th July: Swoltastic Back/Bi/Abs:
A. Pull ups (Just short of dead-hang ROM):
22r @ Bodyweight (Huge pr for me!)
5r +20kg
5r +25kg
2r +30kg (Pr)
B. Tbar Rows:
15r @ 1 plate
8r @2 plates
5r @ 3 plates x2 sets
C. DB Rows:
15x40kg (PR)
9rx45kg (Pr)
6rx50kg (Pr)
D. Power Shrugs:
20rx100kg
10rx140kg
170kgxfaill (Lower back was feeling really iffy so I didn’t attempt after getting it into position)
8rx160kg
E. Preacher Curls:
4 sets of 12/8/6/6
F. Hammer Curls:
3 drop sets - 60 reps in total
G. Hanging Leg raises/SS/ Cable Crunches:
4 sets
Notes:
Great workout! I love always love my back workouts and made some big PRs for me, getting into the 20 rep range on pull ups feels great. Will work on doing this with a fuller range of movement now. Back training is awesome!
Was supposed to start off week 3 of sheiko today but decided against it. My lower back was still feeling pretty off, in a bad way, so I decided an extra day of rest, some good food and plenty of foam rolling was in order.
Sheiko Cycle 1: Week3: Day 1:
A. Squats:
60kgx5
75kgx4
85kgx3x2
95kgx2x4
B. Bench:
40kgx5
50kgx4
60kgx3x2
70kgx3x6
C. Incline Flies:
5 sets of 10
D. Pushups:
5 sets
E. Squats:
60kgx3
70kgx3
80kgx3
90kgx3x4
F. Good-Mornings:
5 sets (10/10/10/5/5)
Notes:
Solid session, my squat form is really coming together. I wen’t paused-ATG and beltless today and didn’t notice a drop in strength. Solid workout all round. Have definitely gained in the last month. My abs are slowly starting to disappear but I’m cool with it, I have fully accepted that to make some serious gains I will most likely go above 12% bf for at least 6 months to a year. Good bye abs, I hardly knew thee
Glad to hear the squat is coming along man. It’s ok, I can barely see my abs haha. You can always cut the fat once you get crazy strong.
Nice squatting. It must be tough mentally doing squats…and knowing you have to do more later.
Don’t worry about the bf. I’ve gone higher than comfortable at times, it just takes getting used to, and making sure it’s worth it. One good thing about being of a skinny bodytype (which, IMO, we both are) is that it’s typically pretty easy to lean up. If i step back on the strictness of my diet and stop focusing on food intake, I generally eat less, lose a little weight, and lean up, rather than gaining weight like most people.
Given your starting weight at a similar height, I’d expect you to be somewhat alike to me in that respect. Just keep the cals up and aim for those PRs.
Doing well in here, keep it up brotha.
Nice squats dude and im really sorry to hear about your dog. Its never easy to say good bye to a friend like that.
On BF, I would recommend you have a look at shelbys article “perfect bf %”. He himself gains a bit of fat in the off season to increase his numbers and doesnt have abs.
Keep it slow, keep it sane. 1 lbs a week is a good landmark to aim for in terms of weight gain.
Just dont do what I did, end up at 25% bf and wonder wtf happened? Haha.