Btw dude, ill text ya aswell but basically.
Parents are away for two weeks. Robert is coming over on Sat night, watch a movie do a BBQ etc and will probably crash.
You wanna crash the night too? Its nothing mad just food, beer and some relaxation.
[quote]Oregand wrote:
Btw dude, ill text ya aswell but basically.
Parents are away for two weeks. Robert is coming over on Sat night, watch a movie do a BBQ etc and will probably crash.
You wanna crash the night too? Its nothing mad just food, beer and some relaxation. [/quote]
Absolutely, have the weekend off too so that works well. I’ll be in touch!
Sheiko 29 Cycle 1: Week 3: Day 2:
A. Deadlifts off Box:
60kgx5x2
85kgx5x2
100kgx5x3
120kgx3x4
B. Bench:
40kgx5
50kgx4
60kgx3x2
65kgx2x3
70kgx3x2
65kgx3x2
C. DB Incline Bench:
5 sets of 10/8/6/6/6
D. Rack Pulls:
90kgx5
105kgx5x2
120kgx3x2
135kgx3
E. DB Lunges:
5 sets of 5(x2)
Notes:
Solid day, loved the deficit pulls. Really doesn’t take much weight with them to make you work. Pulling off a platform really forces you to drive with your hips and legs which is something I could always use more of in my conventional deadlift. Rackpulls felt too easy… Getting pretty sick of benching at this stage, 3 times a week just seems silly. Lunges killed me as usual! Just finished a night shift so am going to go gorge myself with food and rest up.
Sick of benching??? Impossible!!!
The few times I did deficit pulls, they definitely were quite the killer.
22nd July: Sheiko Cycle 1: Week 3: Day 3:
A. Squats (Beltless/Atg):
60kgx5
70kgx5
80kgx5x2
90kgx3x6
B. DB Bench:
25kg(x2)x8x2
30kg(x2)x5x3
32.5kg(x2)x3x2
C. Incline flies:
5 sets of 10
D. Military Press:
50kgx4x3
55kgx2x2
E. RDLS:
80kgx10
90kgx10x2
130kgx3x3 (Pr)
Notes:
Solid workout, squats felt slightly off. My left hip flexor was feeling pretty sore so I had issues coming out of the hole. As such the weight felt heavier than it normally would. Went beltless again today, don’t want to be relying on one too much. Swapped BB bench out for some DB benching purely for the change of pace. Eating like a motherfucker the last week. Haven’t eating completely “clean”, so will definitely have to keep a watch on that next week.
Quick N’ Dirty Back Bi Session:
A. Pullups:
@ bodyweight - 60 reps over 4 sets
B. DB Rows:
45kg x 12
45kgx12
47.5kgx10
50kgx10 (PR)
D. OLY bar Tbar Rows:
2plates x 15r
3plates x 8r
4plates x 4r
+2 dropsets to finish
E. EZ Preacher Curls:
3 sets
F. Hammer Curls (Cheat reps with slowwwww negative:
4 sets (all dropsets)
Notes:
Quick N’ dirty session, good back and bi pump after. Will be dropping to oly bar tbar rows, they just kill my lower back. Will switch them out for the chest supported tbar rows on the machine.
Sheiko Cycle 1: Week 4: Day1:
A. Back Squat:
60kgx5
70kgx4
80kgx3x2
90kgx3x5
110kgx1x2
B. Bench:
50kgx5
55kgx5
65kgx4x5
75kgx3
C. Db Flies:
10x5
D. Dips:
8r +20kg
6r +25kg
4r +30kg
2r +35kg (Pr)
20 @ Bodyweight
E. Front Squats:
60kgx5x2
80kgx3x3
90kgx2x2
F. Weighted Hyperextensions:
12r +10kg
10r +15kgx2
8r +20kgx2
Notes:
Solid session. Back squat felt off, my left hip flexor is giving me alot of trouble lately so the 110kg sets (while I maintained good form) just felt a little more strained than it should of. Hit some nice PRs on the dips, I love this movement! Same on the front squats, my front squat always seems a lot stronger than my backsquat. It isn’t in actuality, but I never get as nervous under the bar with a front squat as I do with backsquats. I need to fix this. Weighted hyper extensions were done in lieu of Good mornings today, as good mornings always just seem to fuck up my back in a bad way. The hypers gave me an insane lower back pump, never had one of those before.
Sheiko Cycle 1: Week 4: Day 2:
A. Bench:
40kgx5
50kgx4
60kgx3x2
65kgx3x2
70kgx2x3
B. Deadlift:
75kgx3
90kgx3
105kgx3x2
120kgx3x2
130kgx2x3
120kgx2x3
*Added in some Sumo deads to try em’ out:
Sumo Deads:
60kgx15
90kgx10
100kgx1
110kgx1
120kgx3
130x1
135kgx1
C. Incline Bench:
40kgx5
50kgx5
60kgx6x4
D. Cable Flies:
5 sets of 10
Notes:
Very solid workout. Conv. deadlifts felt heavier than usual, the weight was sluggish off the ground as usual. Scraped through the sets. Threw in some sets of sumo deads after the conv. work sets purely to try out this form. What can I say other than it felt great. The weights felt surprisingly light considering I had just done 12 sets of deads so I think this form could really work for me. My feet were sliding a bit, but I was lifting in my vibrams and my feet were sweaty so I couldn’t properly push my feet into the ground. I think lifting in converse would solve this. Definitely considering switching to sumo in future cycles, it just really clicked for me.
Should also mention a Hungarian co-worker of mine asked me if I was on roids’ today, I lul’d.
Aren’t you on the 'roids??? lol.
Oh noez, don’t turn to the dark side (i.e. sumo pulling) 
[quote]AquaCruzer wrote:
Aren’t you on the 'roids??? lol.
[/quote]
One of my bosses is also getting suspicious, I’ve had to go and ask to be reissued work clothes as I’ve gone up a couple of sizes in the few months I’ve been working there. Anabolic win!
[quote]AquaCruzer wrote:
Oh noez, don’t turn to the dark side (i.e. sumo pulling)
[/quote]
Oh gawsh, I hope it doesn’t make me contract teh ghey?!
[quote]phlegms wrote:
[quote]AquaCruzer wrote:
Aren’t you on the 'roids??? lol.
[/quote]
One of my bosses is also getting suspicious, I’ve had to go and ask to be reissued work clothes as I’ve gone up a couple of sizes in the few months I’ve been working there. Anabolic win!
[quote]AquaCruzer wrote:
Oh noez, don’t turn to the dark side (i.e. sumo pulling)
[/quote]
Oh gawsh, I hope it doesn’t make me contract teh ghey?! [/quote]
Nice!!! Always great to move up in shirt size.
Well as long you are adding weight to the bar, you have a fighting chance of preventing teh ghey.
[quote]phlegms wrote:
[quote]AquaCruzer wrote:
Aren’t you on the 'roids??? lol.
[/quote]
One of my bosses is also getting suspicious, I’ve had to go and ask to be reissued work clothes as I’ve gone up a couple of sizes in the few months I’ve been working there. Anabolic win!
[quote]AquaCruzer wrote:
Oh noez, don’t turn to the dark side (i.e. sumo pulling)
[/quote]
Oh gawsh, I hope it doesn’t make me contract teh ghey?! [/quote]
Hahaha, thats awesome man. I gotta admit you do look pretty tanked in a tight t-shirt(no homo like).
I kinda wish someone who accuse me of using roids sigh guess im still to little.
If you trade Conventional DL’s for Sumos then your chances of contracting teh ghey increase by 9000%, its simple maths brah!
Will be adding in a couple of conditioning workouts on my off days once I get off sheiko. Since I dont have access to a sled currently, I’ll most likely just be alternating between barbell and kettle-bell complexes. I could really do with some conditioning, stairs are starting to tire me…
[quote]phlegms wrote:
Will be adding in a couple of conditioning workouts on my off days once I get off sheiko. Since I dont have access to a sled currently, I’ll most likely just be alternating between barbell and kettle-bell complexes. I could really do with some conditioning, stairs are starting to tire me… [/quote]
Cosgrove has some fantastic BB complexes that will destroy you conditioning wise. I think Shugart even wrote an article about which are the best ones.
Yup here it be
Try not to die though
Sheiko Cycle 1: Week4: Day 3:
A. Squats:
60kgx5
70kgx4
85kgx3x2
95kgx3x3
110kgx1 (Box)
110kgx3 (Box)
115kgx1 (Box)
100kgx5 (Box)
B. Bench:
40kgx6
50kgx5
55kgx4x2
60kgx3x2
70kgx3
80kgx1
85kgx1 (Pr)
90kgxfaiiiilll (Not even close…)
C. Dips:
8r +20kg (3 sets)
5r +25kg (2 sets)
D. Cable Flies:
5 sets of 10
E. RDLS (NO straps, hook grip):
10x60kg
10x80kg
100kgx6
Notes:
Average session, squats felt weak and sluggish. Tried hook grip on the rdls, I very much like it. Sheiko is over for now, shall deload for 5 days (will do some pump sessions during the week) and then hit it hard again after I retest my maxes and decide between a butchered 5/3/1 or more sheiko 29.
Hit a morning weight of 12 Stone 3 lbs (171 lbs) today, have actually been consistently weighing in at this for 3 or 4 days in the morning now. Have also cycled off creatine for the last 5 days as well so I’m not really holding a tonne of water at the moment.
This means I have come up from 146/148 lbs in January to 171 lbs now. Not a bad weight gain really, definitely a little bit of “pudge” but nothing outrageously noticeable. Will be hitting up the gym later for some back/bicep pump work and a few rounds of complexes.
Nice weight gain dude, 30 lbs is no joke. You can see it though in your upper body, like your chest and shoulders are much bigger these days.
Keep up the great work, your putting all those “Oh I just cant gain weight” faggots to shame.
[quote]Oregand wrote:
Nice weight gain dude, 30 lbs is no joke. You can see it though in your upper body, like your chest and shoulders are much bigger these days.
Keep up the great work, your putting all those “Oh I just cant gain weight” faggots to shame.[/quote]
Thanks buddy, it means a lot! Just trying to concentrate on strength/mass and get all desire for dem abbzzz out of my head for the next couple of years…
In other news, went to the gym today ready to kill it and that motherfucker was closed. I went and ate burgers and watched captain america instead. Everything went better than expected!
Yeah I think it would be a great investment.
A squat rack(up too 1400 lbs) is 450 including shipping, a Oly BB with 240KG of Oly metal plates is 550 with shipping(It comes with adjustable DB’s) and a free bench is about 200.
So 1 rack - 450
2 sets of bars and plates - 1100
1 bench - 200
Total - 1750 euro
Between the two of us thats about 900 each brah.
Where the hell do we put it though?