BTK Summer Shred Down----> Bringin The Kuts [Archive] - Page 3

Jonesy08

11-16-2011, 04:05 PM

I totally agree. Its so easy to say fuk it. Thats why I'm so strict with my macros. If I'm off I have bad daysYeah same. I think it's always going to be a challenge. I need to increase my muscle mass so my body supports eating more cals on a daily basis without fat gain. It will happen but takes a long ass time!

Doin work, Mike! Doin work.

Nice ATG squats and chin ups.Thanks man!

You look lean as fawk in that avi pic. yourdoingitright/10

So I have 3 training days left of this Sheiko beginner program and am not really sure what I should be doing next. Seriously thinking of doing the 5/3/1 program as I like the idea of something I can use for a LONG time and I'd like to go back to training 4 x per week. Still need to do some research though....

viennafat

11-16-2011, 07:25 PM

I appreciate the compliment. Won't be happy until I'm shredded. (and by shredded I mean like 11-12% BF :D)

I'm curious to see how your strength has increased after Sheiko. Be sure to test that and let us know.
5/3/1 may be a nice program to progress to.

fittofattofit

11-16-2011, 07:48 PM

Jonesy08

11-16-2011, 08:24 PM

Hey Mike! My bad! I've missed your log so far!
I've just been looking through your posts and you're doing great with the lifting - very consistent progression and increase in volume on all of your lifts and you're sticking to the compound lifts and a few accessories, which is the way to go IMO!
You've also been Über-consistent and dedicated which is most of the battle. "90% of success is turning up!"
You're definitely getting stronger so your muscle mass must be increasing and you must be losing fat.
You doing everything right so far, diet wise and training wise - it's a marathon not a sprint, and I'm looking forward to following your progress. You won't recognise yourself in 12 months time!Thanks Andrew! It certainly means a lot coming from someone as knowledgeable as you are!

I am really loving the training so I don't see myself ever not doing it now. It's kinda like brushing my teeth now, feels wrong if I don't do it!

Do you have any suggestions program wise? I am finished week 3 of the 4 week sheiko beginner program and not sure if I should just run it again (I would up all the lifts 10%) or look into something like 5/3/1 that I can run for a much longer period of time?

canuck17

11-16-2011, 09:20 PM

That Kai Greene photo is my desktop background... and has been for the last half year @ least. Love dat one...
Awesome WO Mike. And don't sweat it like everyone else said... you can't change what is already done. Only can decide what comes next yoo.

Back on to da horse and to the grind. You know the drill, you've been killing it.

Jonesy08

11-17-2011, 02:25 PM

Yeah all good thanks mate, back at it.

Nutrition wise cals yesterday where 1900 with somewhere around 180 g protein. Today is going to be around the same maybe a little higher around 2k-2100.

Today is an off day from the weights so I got up at 4.30am this morning and did 1hr cardio on the treadmill at 7kph / 4 mph. Seems to help with the leg doms and gets my day started right.

fittofattofit

11-17-2011, 11:21 PM

Thanks Andrew! It certainly means a lot coming from someone as knowledgeable as you are!

I am really loving the training so I don't see myself ever not doing it now. It's kinda like brushing my teeth now, feels wrong if I don't do it!

Do you have any suggestions program wise? I am finished week 3 of the 4 week sheiko beginner program and not sure if I should just run it again (I would up all the lifts 10%) or look into something like 5/3/1 that I can run for a much longer period of time?
Once you get hooked you realise how easy it is to just make training a part of your routine. I've always been very (and often extremely) busy with study, work and family, but you can always find time to train. Like you, I train in the morning - at 6am the family is still asleep and I'm home at 7 with the kids for breakfast and at work at 8. Lifting at 6am or Masterchef at 8pm? Give me the metal every time!

Mike , it looks like the volume and regimen of Sheiko suits you at the moment so I'd run it again. You're actually in an ideal situation for running true Sheiko schedules because you really haven't had the time to develop those imbalances in your lifts or those bad ingrained habits that make most of us pick and choose the bits that we want (like 'I'll do the Sheiko for squats, but I'll stick to 5 x 5 for deads and bench " etc., or 'I'll do the deadlifts but I won't bother with the accessory lifts')
Sheiko really is designed to build balanced strength so as to bump the big three lifts and if you do that you'll be growing muscle.

When you need a break from the volume of Sheiko, then think about trying another split.
Just my opinion, but you're enjoying it and getting results, so keep it up for now!

juicydanglers

11-18-2011, 08:45 AM

great sesh mayt, dont sweat it on one single day, i lost count of the cheat days i had on my cut, just kept me motivated over the long term

how much weight are you planning on losing?

Jonesy08

11-18-2011, 03:05 PM

Once you get hooked you realise how easy it is to just make training a part of your routine. I've always been very (and often extremely) busy with study, work and family, but you can always find time to train. Like you, I train in the morning - at 6am the family is still asleep and I'm home at 7 with the kids for breakfast and at work at 8. Lifting at 6am or Masterchef at 8pm? Give me the metal every time!

Mike , it looks like the volume and regimen of Sheiko suits you at the moment so I'd run it again. You're actually in an ideal situation for running true Sheiko schedules because you really haven't had the time to develop those imbalances in your lifts or those bad ingrained habits that make most of us pick and choose the bits that we want (like 'I'll do the Sheiko for squats, but I'll stick to 5 x 5 for deads and bench " etc., or 'I'll do the deadlifts but I won't bother with the accessory lifts')
Sheiko really is designed to build balanced strength so as to bump the big three lifts and if you do that you'll be growing muscle.

When you need a break from the volume of Sheiko, then think about trying another split.
Just my opinion, but you're enjoying it and getting results, so keep it up for now!That is so true about how the training can get addictive. The time off with your shoulder etc would have been hard to take for a gym rat like yourself.

I'm really loving getting into the gym right now, it's such an awesome form of stress relief. I came out of the gym this morning with the biggest smile on my face and my wife was like "why are you looking so happy you are drenched in sweat" and I'm like there are so many reason but I just know I freaken love it.

Honestly I looked like the cheshire cat this morning after my session: http://www.yourstoreimages.com/2590/200x200/buckle-alice-in-wonderland-cheshire-cat.jpg

Like you suggested I have decided to just recalculate my max's and re-run the Sheiko beginner program again. I figure I can get another nice run through a month long program before xmas then a small deload over the Christmas break then back into it in the new year.

great sesh mayt, dont sweat it on one single day, i lost count of the cheat days i had on my cut, just kept me motivated over the long term

how much weight are you planning on losing?I'm not really sure to be honest. I figure around 80-82kg (roughly 180lbs for my US / Canadian bra's) with my frame would probably be a good starting point for a slow bulk or eating at maintenance for a while but I guess i'll go by the mirror and how clothes fit etc.

Jonesy08

11-18-2011, 03:37 PM

Had the best training session of my life this morning. :D

I was up at 5am today (Saturday) but I let my wife sleep in and gave breakfast to my 3 yo daughter etc so wasn't able to lift until around 7am.

http://www.uberosity.com/uberosity/downloads/shaw/doing/wlpr_iPhone_shaw1_s.png

I was in an audioslave kinda mood today, I love the build up and drop at the start of this song!
KDMvN45sjo4

Sheiko Squat / bench

Squat - atg

45kg x 5
55kg x 4
65kg (143lbs) x 3
65kg (143lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3
73kg (160lbs) x 3

I was just so pumped and full of energy today. I was literally bouncing up and down to the music during sets having the time of my life. I was feeling so good and the weight was flying up so easy I decided to do an impromptu PR hunting session. My previous PR before starting Sheiko a month ago for atg squats was 90kg (198lbs) x 1.

So I through that i'd put 90kg on the bar and would see how I go.

90kg (198lbs) x 3 (WOOOOTTTT) PR!! Was so pumped. Good form, all the way down and back up again for 3 clean reps!!!

I decided why the hell not throw another 10kg on there and see how it goes so:

100kg (220lbs) x 1 PR!!! Clean rep! Never even attempted 100kg before on squats so I think this is a great mental milestone going forward!!!

Back to the sheiko program:

73kg (160lbs) x 3
73kg (160lbs) x 3

Bench Press
50kg x 5
60kg x 5
70kg (155lbs) x 4
70kg (155lbs) x 4
70kg (155lbs) x 4
70kg (155lbs) x 4
70kg (155lbs) x 4

OH DB Press
20kg (44lbs) x 15 (Rep PR!)
20kg x 11
20kg x 10

Front Squat
40kg x 5
40kg x 5
45kg x 4
45kg x 4
55kg (120lbs) x 3
55kg (120lbs) x 3
55kg (120lbs) x 3

I know I should have waited until I had officially finished this round of sheiko before attempting any PR's etc but I was just feeling it today and 'in the zone'.

I was literally SPENT after this sessions and stumbled out of the gym. So happy though, couldn't wipe the smile of my face. :D

This is awesome. We are so lucky to be living in the countries we live in and living the lives we are living! Kinda puts things in perspective i think....
http://i.verylol.com/1/facts_about_life.jpg

viennafat

11-18-2011, 04:18 PM

http://elitespins.com/forums/public/style_emoticons/default/applause.gif

Awesome job, Mike!
It's sessions like this one that make it all worth while.
Sick PR and overall session.

Way to go, buddy. You killed it!

Jonesy08

11-18-2011, 10:27 PM

LMAO at the gif. Thanks Tom!

fittofattofit

11-19-2011, 03:27 AM

Great PR on the squats. 100kg ATG is impressive. Just go to a commercial gym and watch people 'squatting' and see if even one in a hundred does it with as good a form as you! http://www.clicksmilies.com/s1106/grinser/grinning-smiley-003.gif
Nice benching and front squats as well, so a well deserved tiredness afterwards! That physical tiredness after really having flogged yourself is a great feeling!
And the ideal time to test a PR is when you feel like testing it! If you're well rested and you feel well fed and you're feeling strong, then do it!
And equally; at the end of a sheiko run if you're just not psyched up to go for a 1RM, then wait!

Congratulations. Great workout!

Jonesy08

11-19-2011, 01:00 PM

Thanks Andrew. Got some serious glute and quad doms today, I was walking down the steps this morning like an 80 year old man but still feels good. :D

fittofattofit

11-19-2011, 06:21 PM

Thanks Andrew. Got some serious glute and quad doms today, I was walking down the steps this morning like an 80 year old man but still feels good. :D

DOMS is good! http://www.clicksmilies.com/s1106/grinser/grinning-smiley-003.gif
Especially glutes: when the glutes are on fire it means that you've been squatting properly!

Jonesy08

11-21-2011, 12:27 PM

Up at 4.30am and in the gym by 4.50am - Actually woke up feeling a bit sick with a sore throat and runny nose today. Seemed to clear up pretty quick once I got in the gym, iron heals all. :D

Last deadlifting session of this first run of Sheiko so I thought it my be PR hunting time again. :D

Sheiko Bench / deadlift

G3Q8361msr4

http://3.bp.blogspot.com/-hXukEtN7muo/TXKlYYZ9_dI/AAAAAAAACQE/G38E1cCNrTc/s1600/SnZEL-772902.jpg

Bench Press

45kg x 5
55kg x 5
65kg x 3
65kg x 3
72kg (158lbs) x 3
72kg (158lbs) x 3
72kg (158lbs) x 3
77kg (170lbs) x 2
77kg (170lbs) x 2
77kg (170lbs) x 2

PR Hunting time. My previous recent PR was 90kg (200lbs) x 1

90kg (200lbs) x 3 PR
100kg (220lbs) x 1 PR - was a bit shaky getting this up but I got one rep out and went all the way down to the chest so I'm counting it.

Back to Sheiko's setup
Deadlift
65kg x 3
80kg x 3
90kg x 3
90kg x 3
105kg (230lbs) x 2
105kg (230lbs) x 2
105kg (230lbs) x 2

PR hunting time. My previous max DL was 130kg (300lbs) x 1 and that was with straps

130kg (300lbs) x 1 - no straps and pretty easy

140kg (308lbs) x fail - grip gave out so I got my straps for the next two attempts

140kg (308lbs) x 1 - PR

150kg (330lbs) x 1 PR

Back to Sheiko

110kg (240lbs) x 3
110kg (240lbs) x 3

Then I decided to do a drop set with 100kg and see how many reps I would get:
100kg x 10 - my grip gave out before my back, should have used straps but ah well....

Chin Ups
Was pretty gased from the deadlifting but thought what the hell
BW x 6
BW x 5.5
BW x 4 - Lol starting to fade here

Bench Press

45kg x 5
55kg x 5
65kg (143lbs) x 5
65kg (143lbs) x 5
65kg (143lbs) x 5
65kg (143lbs) x 5

So overall a very enjoyable session. I still have 1 workout left in this first month of Sheiko but I will be away until Thursday now with work so I decided to try some PR's now. Was surprised how well it went because I wasn't feeling that well when I got up but I feel fine now so hopefully it was only something minor.

viennafat

11-21-2011, 12:31 PM

Sick PR's, Mike!
Those are great results. You're right there with me on Bench. Probably will surpass me within a couple of weeks! :D

Good work on the Chin Ups, too.
My overall endurance isn't that great, so I probably would've struggled to do more than a few reps.

Awesome session. Especially if you're feeling under the weather. I hope that clears up quick.

Jonesy08

11-21-2011, 12:34 PM

^^^^ thanks my brother from another Canadian mother. :D

Sheiko progress month one

Bench press

Previous PR: 90kg (200lbs) x 1

New PR: 90kg (200lbs) x 3, 100kg (220lbs) x 1

Squat - atg

Previous PR: 90kg (200lbs) x 1

New PR: 90kg (200lbs) x 3, 100kg (220lbs) x 1

Deadlift

Previous PR: 130kg (300lbs) x 1

New PR: 150kg x (330lbs) x 1

Totals

Before: 310kg (683lbs)

After: 350kg (771lbs)

I've still got such a long way to go but I'll take a 40kg (88lb) increase in a month on a deficit. :D

viennafat

11-21-2011, 12:56 PM

^ Hell yes!

220 ATG Squat is serious.
I dunno if I could do it.

juicydanglers

11-21-2011, 03:14 PM

wow thats some awesome progress matey, keep dis up for as loooooooooooooooooong as you can

Jonesy08

11-21-2011, 03:26 PM

Thanks for the support gentlemen. Honestly I have been dicking around for years doing random, disjointed programs with too much isolation and not enough of the stuff that gets real results like squat, bench and DL. It's funny how despite knowing very little and seeing a bunch of really beastly guys recommending doing that I somehow thought I knew better and would just do my own thing. I finally stopped that and have followed a real legit program and the progress is coming on nicely. If only I had done this 10 years ago but ah well can't be helped now, gotta keep moving forward.

To be honest I have only ever squatted atg. It just feels more natural for me and I feel I can get just as good results or better with less weight.

I know it's not a real concern now but when you do lift at home like me you have limited access to real heavy weights and those fukers can be expensive. I check out local papers etc but most of the ones I see for really cheap aren't compatible with my olympic size bars and are usually the skinnier 'normal' home gym bench's etc. I figure using atg will give me much longer before i ever get to the 'run out of plates' problem but I guess it'll happen for DL's way before it'll happen for squats anyway but I'll stick with atg for now....

juicydanglers

11-21-2011, 03:32 PM

viennafat

11-21-2011, 03:38 PM

Totally agree. Good thing you're still super young, Dave.
Some of us older guys have to work real hard to keep up with you youngins. :)

If I knew what I know now and had the same drive 7-8 years ago, I'd look like Frank McGrath.
Cuz I would've started cycling roids like no tomorrow.

Just kidding.
But still, I would look sexy as fuk by now and be shredded.

fittofattofit

11-21-2011, 03:56 PM

Great couple of sessions Mike!
3 benchmark lifts! (+ a bit more):
2pps 100kg ATG squat
2pps 100kg Bench
3pps 140kg Dead and then a 150kg Dead!

Powering ahead and getting strong now!

Jonesy08

11-21-2011, 04:38 PM

i know exactly how u mean, i got a set of db's when i was 16 and just hammered away at that not knowing what i was doing and never getting results

even when i got to uni and joined the gym id just dick around and didnt know a thing about the nutrition side so i never got anywhere

thats why guys like irish mike (hey that totally works) have such a huge starting point over all of us, if i could could back five years with what i know now i cant even imagine what i could have doneHell yeah Irish Mike (I'm using that from now on) is way ahead of the game at this point. The internet may be responsible for many terrible things but it sure as hell can give those starting out great access to awesome information

Totally agree. Good thing you're still super young, Dave.
Some of us older guys have to work real hard to keep up with you youngins. :)

If I knew what I know now and had the same drive 7-8 years ago, I'd look like Frank McGrath.
Cuz I would've started cycling roids like no tomorrow.

Just kidding.
But still, I would look sexy as fuk by now and be shredded.

Lol at the Frank comment. All very true though. It's funny and I guess it's all relative because Dave says Mike is lucky we think Dave is lucky, Andrew (Fitto) thinks we are lucky to be so 'young' and Yak (61 yo champion bodybuilder who has a forum on here) probably thinks Andrew is lucky.

I guess regardless of age as long as you have found something that you enjoy and gets you great results that's all that matters regardless of if you a 14 or 84.

Great couple of sessions Mike!
3 benchmark lifts! (+ a bit more):
2pps 100kg ATG squat
2pps 100kg Bench
3pps 140kg Dead and then a 150kg Dead!

Powering ahead and getting strong now!Thanks Andrew! I certainly have progressed in weight much quicker than I thought I would have and hope that continues but I've still got a LONG way to go!

It's funny how comparing yourself to others on this journal makes looking at your lifting 'achievements' in a different way. I was talking to a buddy of mine about Sheiko etc yesterday and told him about my improvement and he couldn't believe I was squatting 100kg. Now I come onto bb.com and there are beasts like Ted dropping 285lb squats for multiple reps and he's younger than me and about 40lbs lighter. Really helps to keep you grounded and realise that no matter how far you have come there is still so much further to go. :D

sunchienlee

11-22-2011, 07:01 AM

Congrats on your improvements Mike!

I totally know what you mean when you said how our perception of aesthetics and strong are distorted because of this forum. Other people dropping 200-300lb of squats, DL and bench, etc...

But then I realize as long as I am beating my own records, looking better than yesterday, that's all that matters ;)
Other members are just strong motivations, they are living examples of hard work = results.

Lvisaa2

11-22-2011, 10:20 AM

Congrats on your improvements! You vs. You - that's all that matters. All the numbers, all the BS, it is all just games. Push yourself and continually make yourself better. Do that and you're doing things right, imo.

Jonesy08

11-22-2011, 02:26 PM

Thanks Lawrence and Lee.

You vs. You is so true. Not comparing myself to others too much as we are all at different levels, have different genetic makeups etc. I'll use you guys as motivation but keep focusing on improving myself each day and the good stuff will come.

canuck17

11-23-2011, 09:44 AM

Improvements are mind blowing.

Shows what consistent hard work can do! Keep it up Mike, who, Mike jonesssssss!

Jonesy08

11-23-2011, 03:16 PM

Improvements are mind blowing.

Shows what consistent hard work can do! Keep it up Mike, who, Mike jonesssssss!Thanks Ryan.

I'm loving life at the moment and enjoying the progress. I've got a long way to go (aka years) to be on the level of guys such as yourself but don't slacken off because you know I'm coming for ya's. :D

Ninja edit http://www.freesmileys.org/smileys/smiley-fc/ninja.gif: I forgot to add. I'm away (Again) with work at the moment and did 50 mins of hill sprints at 5am this morning next to my parents house where I am staying on this trip.

Will be back home tomorrow for the final sheiko session of this first month. I then will start another month of it with new heavier starting weights and rinse and repeat for years until I can squat a car and deadlift a small house. :D

Jonesy08

11-24-2011, 12:39 PM

Up at 4.30am and in the gym by 4.50am

Sheiko squat and bench - last day of the program

KV2ssT8lzj8&ob=av2e

Squat - atg
45kg x 5
55kg x 4
63kg x 3
63kg x 3
72kg (160lbs) x 3
72kg (160lbs) x 3
72kg (160lbs) x 3
72kg (160lbs) x 3
72kg (160lbs) x 3
72kg (160lbs) x 3

Bench

45kg x 5
55kg x 4
63kg x 3
63kg x 3
72kg (160lbs) x 3
72kg (160lbs) x 3
77kg (170lbs) x 2
77kg (170lbs) x 2
72kg (160lbs) x 3
72kg (160lbs) x 3
60kg x 10
60kg x 10
60kg x 10

Was feeling like crap today. I'm still trying to fight off a cold so I had to blow my nose etc about 50 times during this session. I got the sheiko portion done but dropped the accessory stuff.

Hopefully I'll be all good by the time I start Sheiko round two in a few days. Everything will be up'd at least 10% then I'm going through the same program again. I figure if it ain't broke don't fix it.

Have a good weekend people!

juicydanglers

11-24-2011, 02:37 PM

how do you squat at that time in the morning....how?!!!!

ive tried it at 9am and my hips feel like death...feel so much stronger later on in the day when ive got some blood runnin through me....ive found sarah to be quite proficient at that kinda thing :cool:

viennafat

11-24-2011, 03:13 PM

I have to second juicy's comment.
I have no idea how you guys do this so early.
So far I've only done cardio early in the morning and I can handle that. But going heavy on squats, or BP, DL's, etc. I cant see that happening unless I do a line of coke first. (not that I have experience with that sort of thing)

Great job Mike going through this session even with a cold. That's never easy. Especially at 4:30 in the fackin morning!
I tip my hat to you. Stuff like this will pay off in the end.
Cant wait to see you do round 2 for sheiko.

Jonesy08

11-24-2011, 03:17 PM

Yeah it takes some getting used to that's for sure. I stetch a fair bit and do a bunch of BW squats as deep as possible to stretch out the hips and those leg swing things etc. First few sets are such light weight (lets face it most people would feel embarrassed putting 45kg on a squat bar even for warmups) that it helps get the blood flowing then by the time the heavier sets are ready to go I'm pretty much in the zone.

The hardest part of this program is that I can easily do more reps each time but have to reel myself in and stick with the program. Like today on bench it says to do 77kg x 2 then 2 sets of it. I can easily do 77kg x 4 but I have to do 2, rack, wait 60 seconds, do 2 more. It can be a bit frustrating but I guess that's one of the beauties of the program is that it always has you stop with a fair few reps in the tank so you actually start to really look forward to heavier sets and weights plus you have to focus on form and I guess it teaches you patience as well.

When you look at it the program is SO simple. It's basically:

Monday Squat / Bench
Wednesday Deadlift / Bench
Friday Squat / Bench.

It doesn't even suggest much in the way of accessory work but I add some in so I can get my bro on and cover my bi's with baby oil and doing light weight grunting concentration curls while wearing spandex and eye ****ing myself in the mirror. :D

fittofattofit

11-24-2011, 05:39 PM

Yeah it takes some getting used to that's for sure. I stetch a fair bit and do a bunch of BW squats as deep as possible to stretch out the hips and those leg swing things etc. First few sets are such light weight (lets face it most people would feel embarrassed putting 45kg on a squat bar even for warmups) that it helps get the blood flowing then by the time the heavier sets are ready to go I'm pretty much in the zone.

The hardest part of this program is that I can easily do more reps each time but have to reel myself in and stick with the program. Like today on bench it says to do 77kg x 2 then 2 sets of it. I can easily do 77kg x 4 but I have to do 2, rack, wait 60 seconds, do 2 more. It can be a bit frustrating but I guess that's one of the beauties of the program is that it always has you stop with a fair few reps in the tank so you actually start to really look forward to heavier sets and weights plus you have to focus on form and I guess it teaches you patience as well.

When you look at it the program is SO simple. It's basically:

Monday Squat / Bench
Wednesday Deadlift / Bench
Friday Squat / Bench.
That's the beauty of these progression programmes - tried and tested for years on thousands of lifters so that you get that continuous improvement in strength ( and muscle mass) for a long period of time, rather than hitting a wall and plateauing, or even worse, getting an injury!

It doesn't even suggest much in the way of accessory work but I add some in so I can get my bro on and cover my bi's with baby oil and doing light weight grunting concentration curls while wearing spandex and eye ****ing myself in the mirror. :D

I just lost my lunch!! http://www.clicksmilies.com/s1106/wuerg/vomit-smiley-014.gif

viennafat

11-24-2011, 06:12 PM

My reaction was a little different than Andrew's.

It doesn't even suggest much in the way of accessory work but I add some in so I can get my bro on and cover my bi's with baby oil and doing light weight grunting concentration curls while wearing spandex and eye ****ing myself in the mirror. :D

I was like:
http://www.gifsforum.com/images/gif/dat%20ass/grand/bQvzN.gif

Jonesy08

11-24-2011, 07:33 PM

That's the beauty of these progression programmes - tried and tested for years on thousands of lifters so that you get that continuous improvement in strength ( and muscle mass) for a long period of time, rather than hitting a wall and plateauing, or even worse, getting an injury!So true. Let the dudes who's lives are dedicated to this stuff and have a long career worth of knowledge work out the programs

I just lost my lunch!! http://www.clicksmilies.com/s1106/wuerg/vomit-smiley-014.gif

LMAO! Have a good weekend Andrew!

My reaction was a little different than Andrew's.

I was like:
http://www.gifsforum.com/images/gif/dat%20ass/grand/bQvzN.gif

Yeah buddddaaaaayyyyy!

http://th189.photobucket.com/albums/z273/sporker05/gif/th_wink.gif

Jonesy08

11-27-2011, 01:00 PM

Up at 4.30am and in the gym by 4.50am

-58-36lSqG4

Sheiko Round 2

Bench press
50kg x 5
60kg x 4
60kg x 4
70kg (155lbs) x 3
70kg (155lbs) x 3
75kg (165lbs) x 3
75kg (165lbs) x 3
75kg (165lbs) x 3
75kg (165lbs) x 3
75kg (165lbs) x 3

Squat - atg
50kg x 5
60kg x 5
60kg x 5
70kg (155lbs) x 5
70kg (155lbs) x 5
70kg (155lbs) x 5
70kg (155lbs) x 5
70kg (155lbs) x 5

Bench
50kg x 5
60kg x 5
70kg (155lbs) x 4
70kg (155lbs) x 4
70kg (155lbs) x 4
70kg (155lbs) x 4

OH DB Press
25kg (55lbs) x 8 [PR]
25kg (55lbs) x 6
25kg (55lbs) x 6

Side lateral raises
12.5kg (28lbs) x 10 [PR]
12.5kg (28lbs) x 10
12.5 (28lbs) x 8

Done. :D

tenacious707

11-27-2011, 01:04 PM

Ive been lurking and the consistent progress being shown is awesome.. Putting in serious work here and its showing. Keep doing your thing, its only going to get better !

fittofattofit

11-27-2011, 02:47 PM

Jonesy08

11-27-2011, 02:56 PM

Huge volume there Mike! And it looks like there's plenty of upside for you by the end of this run of Sheiko
A session like that has to be building muscle!Thanks for the continuing support Andrew, really appreciate it.

Yeah the volume is high but the fact it's only 3 x per week leaves plenty of time for recovery. I'm really loving the program and don't see myself doing anything else for a while to be honest. :D

fittofattofit

11-27-2011, 03:23 PM

Thanks for the continuing support Andrew, really appreciate it.

Yeah the volume is high but the fact it's only 3 x per week leaves plenty of time for recovery. I'm really loving the program and don't see myself doing anything else for a while to be honest. :D

If it's working, don't change it!!

Jonesy08

11-28-2011, 12:24 PM

Ive been lurking and the consistent progress being shown is awesome.. Putting in serious work here and its showing. Keep doing your thing, its only going to get better !Thanks Ted! Your journal is always very inspiring with your crazy strength to weight ration. I want to follow in your footsteps and get my strength up and get my weight down.

Up at 4.30am and in the gym by 4.50am.

No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. - Socrates (469 - 399 BC)

Living that good life....
FEKEjpTzB0Q&ob=av2e

Sheiko Round 2

Deadlift
75kg x 3
90kg x 3
90kg x 3
105kg x 3
105kg x 3
115kg (253lbs) x 3
115kg (253lbs) x 3
115kg (253lbs) x 3
115kg (253lbs) x 3

Chin Ups
BW x 7
BW x 6
BW x 5

DB Curls
15kg (33lbs) x 12
15kg (33lbs) x 12
15kg (33lbs) x 12
15kg (33lbs) x 12

Deadlift
90kg x 4
100kg x 4
110kg (242lbs) x 4
110kg (242lbs) x 4
130kg (287lbs) x 3
130kg (287lbs) x 3

Absolutely destroyed.....

* I was actually supposed to lift Mon / Wed / Fri this week but I have a good buddy of mine (I have know him since we were both 10 and I was best man at his wedding and him at mine etc) and his wife are in town Thursday night. I only get to see them once or twice a year because they live in a remote spot right up at the top of Australia so I know we'll be up real late catching up etc so this week I am doing Mon / Tues / Thurs.

AWD_TURBO

11-28-2011, 01:20 PM

Great workout Mike, How you liking sheiko that early in the morning?

Great to hear about your buddy coming to visit! Hope you have a great time!

Jonesy08

11-28-2011, 01:43 PM

Great workout Mike, How you liking sheiko that early in the morning?

Great to hear about your buddy coming to visit! Hope you have a great time!Hey Adam thanks man.

Yeah I am enjoying Sheiko at the moment. It took a while to get used to the early AM training but it's pretty easy now. With my schedule with work etc lifting in the early AM is really the only time I can fit it in so I do what I have to.

I think eventually I would prefer a 4 x per week program but I'm enjoying it at the moment and making progress so I'm going to stick with it. I am following your 5 / 3 / 1 progress closely because I think that's what I'll go to next but I still have plenty of gains to get out of Sheiko so I'll stick with it for a fair while. Like I have said a bunch of times its the nutrition side of things I find difficult. I love to train but I also love to eat (and drink booze) so that's my biggest problem but I'm getting there.

Xmas is always a hard time of year for me with all the parties / food / booze but this year I'm going to be training my heart out the whole time so hopefully that will result in strength / muscle gains and not just fat gains like I usually get from this time of year. My body just seems to want to be heavy. I can eat perfectly for weeks and might lose a lb or 2 then I'll have one mini blowout and I'll put 5lbs just like that. I know a lot of it's water etc but it still pisses me off! :D

AWD_TURBO

11-28-2011, 01:47 PM

Jonesy08

11-28-2011, 02:28 PM

I hear ya, thats why I like to pay attention to the mirror rather than the number.

I love 5/3/1 so far, I've been putting on strength like a mad man and it doesn't seem to be slowing one bit. Weird thing is, I was cutting at like 2600-2800 cals and doing cardio and my weight pretty much stalled out at 205. After I started bulking I leveled off at about 209 from re filling my glycogen stores and what not, but now I'm eating ~3600 cals a day and I've only put on 4 lbs in 2 months.Yeah your progress has be awesome to see! With those epic increases in strength you are getting you are doing it right. I wouldn't be surprised if that (3600) was around your maintenance with all the work you are doing in the gym so you could sort of be recomping rather than 'bulking' in the classic sense of the word which is win / win.

JHarden

11-29-2011, 03:54 AM

Nice work Mike. Those squats and deads are coming along nicely. Cool that you get to see your buddy. Enjoy the time.

juicydanglers

11-29-2011, 04:19 AM

this sheiko setup is phukin crazy

deadlifts

do other shiz

heavier deadlifts

i am confussled but it seems to be working very nicely !!

Jonesy08

11-30-2011, 01:01 PM

^^^ Thanks Jake and Dave!

Lol yeah Sheiko can seem a bit confusing. I imagine if someone was watching you in the gym it would look weird to see somebody do 10 sets of deads then go off and do other shyte only to come back to the DL's 20 mins later.

Up at 4.30am in the gym by 4.50am. Only got 5 hours sleep but it was a good 5, felt fresh.

People hate on 50 but there is virtually no way you can listen to this song and not nod your head :D
5qm8PH4xAss&ob=av3e

Sheiko Round 2 - Bench / Squats

Bench press
50kg x 5
60kg x 5
70kg x 4
75kg (165lbs) x 3
75kg (165lbs) x 3
80kg (176lbs) x 2
80kg (176lbs) x 2
75kg (165lbs) x 3
75kg (165lbs) x 3
70kg x 4
60kg x 10
50kg 10

Because the weights are pretty light I pretty much did this as one big rolling set with only 30 seconds rest between each set. Basically just the time to add or remove weights then back under the bar.

Tri Pushdown

Not really sure of the weight because the cable attachment doesn't run real smooth and adds a fair bit of weight. I used 25kg of plate weight.
25 ? x 12
25 x 12
25 x 12
25 x 12
25 x 12

Squat - atg
I supersetted the last 5 sets with 25kg OH DB Tri extensions to cut down on time.
50kg x 5
60kg x 4
60kg x 4
70kg (155lbs) x 3
70kg (155lbs) x 3
75kg (165lbs) x 3 and 25kg (55lbs) OH DB Tri extension x 12
75kg (165lbs) x 3 and 25kg (55lbs) OH DB Tri extension x 12
75kg (165lbs) x 3 and 25kg (55lbs) OH DB Tri extension x 12
75kg (165lbs) x 3 and 25kg (55lbs) OH DB Tri extension x 12
75kg (165lbs) x 3

viennafat

11-30-2011, 03:07 PM

Nice work Mike!
I like how you supersetted to save time.
Great benching and atg squats.
When you consider the short set times, it makes things more challenging then they appear.

Are you still doing #29 or a different #?

canuck17

11-30-2011, 03:46 PM

Mikeeee whooooooooo?!?!?
Mikkkeee Jonnnesssssssss, you wild sonnnn!

Waking up on the regular these days to smash heavy movements...
Mad respect, as always.
Continue on your way good sir.

fittofattofit

11-30-2011, 03:53 PM

Really nice work on those deadlifts Mike and great job on the bench and ATG squatting
You're setting yourself up for some real surprises on your 1RMs in all 3 at the end of this Sheiko run - regard it as a Christmas present to yourself!

Jonesy08

11-30-2011, 05:27 PM

viennafat

11-30-2011, 06:27 PM

^ I hear you loud and clear! That would've made my blood boil.
I want to punch people in the face when they say sht like that to me. "I have no time"... gtfo

Before I had kids, I thought I was "busy" because I worked and had some stuff to do.
Now, I would kill to have even half the free time I used to have.

It all comes down to how bad you want something. Lifting weights, running, playing a sport, jerking off, whatever it is. If you want something bad enough, you will make it happen. Especially most people like us (in the US, UK, Canada, Australia, etc) we're lucky as hell and have so many priviledges. NO.EXCUSES.

But that's why your friend will continue to be weak, out of shape, and work at EB games while you kick the sht out of Sheiko at 4 fukin 50am and continue to be awesome.

psychodiver9

11-30-2011, 06:41 PM

Why do you let his laziness affect you like that?

Jonesy08

11-30-2011, 06:59 PM

But that's why your friend will continue to be weak, out of shape, and work at EB games while you kick the sht out of Sheiko at 4 fukin 50am and continue to be awesome.LMAO thanks Tom, you know how to make a BTK feel gud. :D Like you said just being born in these relatively 'rich' countries we already have it so good.

Why do you let his laziness affect you like that?I wouldn't say it affected me that much. I mean it was all in a joking manner etc. I'm not about to agree with him and start slacking off just because he feels that way...

tenacious707

11-30-2011, 07:39 PM

But that's why your friend will continue to be weak, out of shape, and work at EB games while you kick the sht out of Sheiko at 4 fukin 50am and continue to be awesome.

^ CO-SIGN to the fullest. Let him make excuses and continue to go about his ways.. Your doing what YOU WANT. Your striving for more and have a goal. The BTK crew is a rare breed. Were self motivated and we dont make excuses. We make time for training, and take what we want. So what if were "gym junkies"... Why let your body go to waste and be weak/frail when you can step up to the iron and make something of yourself. Your body is one of the very few things you can control in life. Keep doing your thing Mike.. Your handling sheiko like its your bitch !

juicydanglers

12-01-2011, 01:34 AM

'168 hours in the week and you cant spare three to lift some heavy ass weight?'

jonesey08/Mike

dec 2011

sunchienlee

12-01-2011, 06:21 AM

Thanks for stopping by fella's!

I'm doing round two of the beginner program (29) again. I figure I'll do it a few times (maybe 3 or 4) then maybe move up to the next program on the Sheiko list or something. I need to find out the suggested order or if you are supposed to just go 29 , 30, 31 etc.

Had a funny but also kinda annoying convo with a friend yesterday. He has noticed I have lost a bit of weight and am looking a bit better and was asking about 'my secret'. I just said there is no secret and that I'm lifting heavy 3 days per week, monitoring my cal intake and have cut back on booze (though I still like to let my hair down occasionally ;). He didn't really seem to believe me. Eventually he kinda in a joking way said something along the lines of "oh I could never turn into a gym junkie like that I just don't have the time". This pissed me off because:

1. He works 34 hours a week at an EB games (I work 40-50 running a audiology clinic)
2. He has no kids and is single (I have a 3 year old and a 6 month pregnant wife)

He then has the audacity to tell me he is 'too busy' to do this. I'm like dude there are 168 hours in a week and I literally only lift weights for 3 or 4 of them. You telling me you can't spare 3 hours in your whole week? It was all kinda joking etc and in a good nature but I gotta admit it did kinda piss me off a bit.

People always want to take the easy way out unfortunately :( Don't let them get to ya champ!

^ I hear you loud and clear! That would've made my blood boil.
I want to punch people in the face when they say sht like that to me. "I have no time"... gtfo

Before I had kids, I thought I was "busy" because I worked and had some stuff to do.
Now, I would kill to have even half the free time I used to have.

It all comes down to how bad you want something. Lifting weights, running, playing a sport, jerking off, whatever it is. If you want something bad enough, you will make it happen. Especially most people like us (in the US, UK, Canada, Australia, etc) we're lucky as hell and have so many priviledges. NO.EXCUSES.

But that's why your friend will continue to be weak, out of shape, and work at EB games while you kick the sht out of Sheiko at 4 fukin 50am and continue to be awesome.

Bolded

DREhova 87

12-04-2011, 12:16 AM

It's 29... Then bump your numbers up a bit... Then run 37 for future reference ;)

Jonesy08

12-04-2011, 12:38 PM

Cool so I'm doing it right. Currently in week 2 of month 2 of 29. Mind you to be honest I'm thinking of starting 4 x per week more hypertrophy focus program in the new year.

fittofattofit

12-04-2011, 01:54 PM

Cool so I'm doing it right. Currently in week 2 of month 2 of 29. Mind you to be honest I'm thinking of starting 4 x per week more hypertrophy focus program in the new year.

That will be a good idea Mike! You will have run two consecutive Sheikos with all the strength gains and neural conditioning that that gives, and will need to take a break from that then. You'll find it fun to start playing with some other regimes in the New Year. We expect to see lots of muscle growth in 2012!

Jonesy08

12-04-2011, 02:05 PM

Thanks as always Andrew! Yeah I'm more into this for muscle gains and health benefits rather than any sort of power lifting goals. Don't get me wrong the idea is to be jacked and strong and the two usually go hand in hand but it's the muscle gains I'm most interested in at this stage. :D

Jonesy08

12-04-2011, 02:18 PM

Up at 4.30 and in the gym by 4.50am

Sheiko month two week two - squat / bench focus

http://cdn.simplyshredded.com/wp-content/uploads/2011/04/600.jpg

JnqLjAV6WWA

Squat - atg
50kg x 5
60kg x 4
70kg (155lbs) x 3
70kg (155lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3

Front Squat - such and arkward bitch of an exercise still :D
50kg x 5
50kg x 5
55kg x 3
55kg x 3
60kg (132lbs) x 2
60kg (132lbs) x 2
60kg (132lbs) x 2
60kg (132lbs) x 2

Bench Press
60kg x 5
60kg x 5
70kg x 3
70kg x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3

OH DB Press
25kg (55lbs) x 10 [PR]
25kg (55lbs) x 7
25kg (55lbs) x 6

Side Lateral Raises
12.5kg (27lbs) x 10
12.5kg (27lbs) x 10
12.5kg (27lbs) x 10

Random funny shyte:

http://greatseaurchinceviche.files.wordpress.com/2011/11/scumbag-santa-works-on-day-a-year.jpg

At first we had socially awkward penguin and now we have socially awesome penguin. :D

http://memegenerator.net/cache/instances/250x250/8/8820/9032124.jpg
http://memegenerator.net/cache/instances/250x250/8/8868/9081235.jpg
http://memegenerator.net/cache/instances/250x250/9/10084/10326198.jpg
http://memegenerator.net/cache/instances/250x250/9/10100/10343389.jpg

juicydanglers

12-05-2011, 02:37 AM

haha i think your handle should be 'socially awkward penguin'

lovin the pics

bench is goin up bb! ive never tried front squats, just such an awkward movement. ill def try it at some point, mb when im at teds level on thy back squat

fittofattofit

12-05-2011, 03:07 AM

Squat, front squat and bench all looking good there Mike - all getting into serious numbers there!

I'm more into this for muscle gains and health benefits rather than any sort of power lifting goals.
I'm the same - but after all the years lifting, I've realised that you don't build muscle by pushing pussy weights! That doesn't mean you have to go for 1RMs all the time either, but you've got to finish the day feeling that your muscles have actually done some work!

viennafat

12-05-2011, 05:39 AM

In to see great things happening during this 2nd month of Sheiko.
Great stuff, Mike. That's a nice session.
I like that DB press PR, too.

Funny stuff was funny.

psychodiver9

12-05-2011, 05:54 AM

I may have missed this Mike but how did you take over this log?

Jonesy08

12-05-2011, 11:28 AM

Thanks guys.

To Ryan: Well it was a BTK summer cut log.

Most of the other guys finished up and I figured hey it coming up to summer here in Australia and I'm cutting so i thought I'd give it a go for a week or so as a test run. A week turned into a few months. I really should start my own but just haven't gotten around to it. Will probably do so in the new year.

Up at 4.30am this morning for an hour of cardio on the treadmill.

Something crazy I saw yesterday, the body control on this guy is just insane!
LXO-jKksQkM

A few more socially awesome penguin...

http://memegenerator.net/cache/instances/250x250/9/9309/9533175.jpg

http://memegenerator.net/cache/instances/250x250/9/10032/10273152.jpg

http://memegenerator.net/cache/instances/250x250/9/10125/10368963.jpg

http://memegenerator.net/cache/instances/250x250/9/9688/9920834.jpg

http://memegenerator.net/cache/instances/250x250/9/10107/10349927.jpg

http://memegenerator.net/cache/instances/250x250/11/11402/11676494.jpg

canuck17

12-05-2011, 03:24 PM

Holy eff. That dance video is insane!

Awesome WO again Mike.
You're still pounding away.
Very, very impressed.

Jonesy08

12-06-2011, 02:54 PM

^^^ Thanks Ryan. Your sessions and commitment to this lifestyle is always inspiring, just trying to reach even half the level you guys are on at the moment. Make no mistakes I'm coming for ya's though! :D

A few things (of many) I really want to improve on:

No 1: no gloves. Need to improve the toughness of these soft office worker hands. I spend most of my day shaking hands with little old ladies so I have been hesitant to lift without gloves but now i think fuk it they can just deal with a few bumps and callouses. :D

No 2: Improve grip strength. No straps any more unless it is absolutely necessary. I tried to go through todays workout without them but I gotta admit I simply couldn't move the bar once I got to 115kg or above on deads so I need to get some chalk or something.

Up at 4.30am in the gym by 4.50am

Sheiko round 2 week 2 - deadlift and bench

Deadlift to the knees

No time for music / etc today.

75kg x 3
90kg x 3
105kg (231lbs) x 3
105kg (231lbs) x 3
115kg (254lbs) x 2
115kg (254lbs) x 2
115kg (254lbs) x 2
115kg (254lbs) x 2

Bench press supersetted with tri pushdown's to save time - once again have no idea of the actual weight of the pushdowns because my cable attachment sucks. Just counted plate weight.
60kg x 6
60kg x 6
60kg x 6 + 25kg x 12 pushdowns
70kg (155lbs) x 6 + 25kg x 12 pushdowns
70kg (155lbs) x 6 + 25kg x 12 pushdowns
70kg (155lbs) x 6+ 25kg x 12 pushdowns
70kg (155lbs) x 6

Chin ups
BW x 7.5 [PR] - so damn close to 8 but just couldn't get over the bar, pissed me off! :D
BW x 6
BW x 5

Deadlift from boxes aka rack pulls
90kg x 4
100kg x 4
115kg (253lbs) x 4 - grip started to give out and I was sweaty as fuk which didn't help. Rest are with straps.
115kg (253lbs) 4
120kg (265lbs) x 4
120kg (265lbs) x 4
120kg (265lbs) x 4
120kg (265lbs) x 4

All done in about an hour or so. Had to quickly shower and head out the door with no breakfast for a hour drive to a visiting site for work. Busy times but I wouldn't have it any other way!!!

Got some real awesome potential business plans brewing at the moment, seriously excited!!!

fittofattofit

12-06-2011, 04:45 PM

Big volume again Mike! Lots of bench sets at 70kg now and 120kg for deads - should be lots of hypertrophy happening!
I agree totally about ditching the gloves. I've got big callouses on my hands now, to the point that I was at work and my registrar asked me what had happened to my palms - she thought that I had some sort of injury and had fallen off my bike! They don't look good, but they sure as hell help you to hold onto a heavy bar!
And chalk is a great idea as well. I don't like straps and it doesn't take long for your grip strength to skyrocket once you ditch the accessories and start using chalk!

viennafat

12-06-2011, 06:02 PM

Great work, Mike! Nice session!
Nice DL's and bench.

Those are good goals.
In my early lifting days (which was about 11 months ago :D) I was wearing gloves, too.
I finally ditched them (cant remember what trigerred it) and the callouses were born.
They arent that bad (probably cuz I don't deadlift much) but after certain sessions they awaken. Last week I went to rub my face and I scratched my cheek with one of the callouses that was in "active mode". That fuker was like a little razor.

Great news on the business front. I hope that goes well for you!

Jonesy08

12-06-2011, 10:43 PM

fittofattofit

12-07-2011, 02:14 AM

thanks Andrew and Tom!!!

Lol at both of your callouses stories. Nothing wrong with having real man hands imo. :D

I'm hesitant to use chalk because its a home gym and quite frankly i'd be the one cleaning it up but if it works and helps improve my grip strength it'll be worth it.

Andrew where do you buy your chalk from here in Aust?
I sneak my chalk into the gym and take a small amount into the palm of my hand and rub it in. It leaves very little mess and I clean it up!

This is what I ordered
http://www.gymandfitness.com.au/media/catalog/product/cache/1/image/800x600/9df78eab33525d08d6e5fb8d27136e95/f/i/file_68_24.jpg

From this site, for $19.95 + postage and you get a huge amount.
http://www.gymandfitness.com.au/gym-chalk-lifting-chalk.html

I crumbled part of one block and keep it in a small tupperware container and it's lasted for months

Jonesy08

12-07-2011, 02:55 AM

Awesome thanks mate. I'd rep you again but you are forever on recharge.

juicydanglers

12-07-2011, 03:01 AM

EXCITING BUSINESS PLANS EH EH EH EH???

dunno if ive asked you before but what is your trade good sir?

sunchienlee

12-07-2011, 06:40 AM

Hey Mike,

Dat dere volume! Makes me shiver everytime ;)
I just wanna echo what the others have said. I used a pair of gloves for about 5 months and decided to ditch them to improve grip strength. I am doing SS now so a lot of my exercises (all except for pull/chin ups and dips) are with a barbell. I actually feel more "in one" with my workout. I ditched my shoes for deads and squats too and I feel great!
I read up on an FAQ done by someone for the SS program, and chalk was recommended over and over again. On deads, you could try the under and over grip but maybe you should give chalk a try too!

Jonesy08

12-07-2011, 02:56 PM

EXCITING BUSINESS PLANS EH EH EH EH???

dunno if ive asked you before but what is your trade good sir?I'm an audiologist and manage a fairly large branch with a bunch of different sites. To be honest I don't really love it though....

Business plans are in something totally different. :D

Hey Mike,

Dat dere volume! Makes me shiver everytime ;)
I just wanna echo what the others have said. I used a pair of gloves for about 5 months and decided to ditch them to improve grip strength. I am doing SS now so a lot of my exercises (all except for pull/chin ups and dips) are with a barbell. I actually feel more "in one" with my workout. I ditched my shoes for deads and squats too and I feel great!
I read up on an FAQ done by someone for the SS program, and chalk was recommended over and over again. On deads, you could try the under and over grip but maybe you should give chalk a try too!Thanks Lawrence. Yeah sounds like it is the way to go. My soft office worker hands took a beating on all those deads and chins but like anything I guess it will improve with time. SS is a very brutal program (hell I find squatting twice a week brutal let alone doing it 3 times!) so how are you finding it?

Jonesy08

12-07-2011, 03:22 PM

Random lolz:

http://i.imgur.com/zX3MT.png

http://i.imgur.com/YUjYn.png

juicydanglers

12-07-2011, 03:29 PM

^ i am naked and what is this?

sunchienlee

12-08-2011, 06:49 AM

Thanks Lawrence. Yeah sounds like it is the way to go. My soft office worker hands took a beating on all those deads and chins but like anything I guess it will improve with time. SS is a very brutal program (hell I find squatting twice a week brutal let alone doing it 3 times!) so how are you finding it?

So far I really like it. I was doing Lyle's GBR and thought SS would take less time each session but actually it takes me about the same amount of time. The only difference is 4 days to 3 days per week now which I do prefer anyway.
I am still a beginner so I find it very effective and I have fallen in love with squats (srs). It is such a "it hurts so good" feeling. To be fair, I am squatting really light (195x3x5) but it is very good for me IMO.
I really want to build a good base and increase my strength so I think this is the perfect program for me.
My body never responded well with volume, but again, I wasn't training and eating the right way. My plan is to increase the 3 main lifts and then switch to something else once SS stops working :D

Jonesy08

12-08-2011, 04:13 PM

So far I really like it. I was doing Lyle's GBR and thought SS would take less time each session but actually it takes me about the same amount of time. The only difference is 4 days to 3 days per week now which I do prefer anyway.
I am still a beginner so I find it very effective and I have fallen in love with squats (srs). It is such a "it hurts so good" feeling. To be fair, I am squatting really light (195x3x5) but it is very good for me IMO.
I really want to build a good base and increase my strength so I think this is the perfect program for me.
My body never responded well with volume, but again, I wasn't training and eating the right way. My plan is to increase the 3 main lifts and then switch to something else once SS stops working :D^^^ Awesome man.

We are in similar stages of our lifting journey's by the sounds of it except you are a bit stronger than me. I gotta admit i didn't think I'd like going to 3 days per week but I am actually enjoying it and find I need the days off to recover. Probably as my endurance etc gets better I'll be able to increase the frequency of training. I hear you on squats. I gotta admit I never really liked doing them in the past but now that I have been doing them multiple times per week and am much more confident under the bar I am loving them.

Speaking of squats....

Up at 4.30am in the gym by 4.50am

Sheiko Squat / Bench Round 2 week 2

I had a bunch of my wife's family staying over from out of town so I literally had to tiptoe through sleeping people to get down to my gym. Luckily it is insulated really well for sound so I could do my thing without bothering anyone. It's funny because I finished around 6 and then had to sneak back through them all and go up to the top floor to shower etc because they were all still asleep. I love getting stuff done like this when other people are still asleep in their beds, a great way to start the day! :D

Squat - atg
50kg x 5
60kg x 5
70kg (155lbs) x 3
70kg (155lbs) x 3
80kg (176lbs) x 2
80kg (176lbs) x 2
80kg (176lbs) x 2
80kg (176lbs) x 2
80kg (176lbs) x 2

Bench Press
50kg x 5
60kg x 5
70kg (155lbs) x 3
70kg (155lbs) x 3
80kg (176lbs) x 2
80kg (176lbs) x 2
75kg (165lbs) x 3
65kg x 5
60kg x 10

OH DB press

25kg (55lbs) x 10
25kg x 9
25kg x 7
(increase in reps by 5 over last time)

Squat - atg

50kg x 5
60kg x 5
60kg x 5
70kg (155lbs) x 4
70kg (155lbs) x 4
70kg (155lbs) x 4
70kg (155lbs) x 4

Side lateral raises
12.5kg x 10
12.5kg x 10
12.5kg x 10
Really concentrating on form and ROM on these...

Friday here in Australia! Woot! Have a good weekend people!

fittofattofit

12-08-2011, 05:39 PM

I'm enjoying following your Sheiko progress now Mike! That is great volume and weight and it doesn't look like there's any sign of a plateau coming ion the squats or bench!
I'm the same about lifting in the morning
I'm not as early as you, but I'm up at 6am when everyone else is sleeping, and when we are on holidays I'll be like you - up, worked out, showered before anyone else is awake! A virtuous feeling!!

Jonesy08

12-08-2011, 05:53 PM

Thanks Andrew yeah its all going pretty smoothly at the moment. Took me forever to get my hips warmed up this morning and it really wasn't until the 80kg sets where things felt truly 'right'.

The only thing I don't like about Sheiko is I always feel like I'm left wanting to do more bench pressing. The squats and deads are almost perfect in that it always helps coax a few more sets / reps out of you when I feel like I'm getting tired but sometimes i just wanna say fuk it and bench a lot more reps than it tells me too. I guess I added weight last month to the bench so it's working it just feels like I am always stopping with at least 3 or 4 reps in the tank. In Sheiko we trust. :D

viennafat

12-08-2011, 06:13 PM

Yes, Mike!
Great work, mate.
50 sets of sheiko (or whatever that is) while everyone is asleep. I love it, man.
Awesome squatting.

I continue my Sheiko journey tomorrow. :)

juicydanglers

12-09-2011, 06:13 AM

would love it if you got back home with the classic scene where your wife is sat downstairs in her dressing gown goin

'so, where have you been'

and you be like

'ummm squattin?'

she be like

'dont lie to me!!! ok!!! dont lie!!!'

AWD_TURBO

12-09-2011, 06:20 AM

Look at this Sheiko stuff! dat dere strength is gun go up!

Jonesy08

12-09-2011, 11:49 PM

Woah ate a fuk tonne of cals today. All good, LOTS of protein, gonna have to kill at the gym tomorrow morning to put these cals to good use!

Lol this might be the longest gif I have ever seen:

http://i633.photobucket.com/albums/uu59/Blitz1942/catapult.gif

fittofattofit

12-10-2011, 04:34 PM

I love that gif Mike!
That's a fwd!

Jonesy08

12-11-2011, 11:54 AM

Up at 4.30am in the gym by 4.50am

I'll be honest today was a grind. Not enough sleep and too much booze on the weekend with two different Christmas parties. Ah well I got through it..

http://lh3.ggpht.com/_roTYAkmCH6k/So6zJXCL_5I/AAAAAAAAGHg/reR-TiYb-4M/Inspirational-Motivational-Quotes-9_thumb%5B2%5D.jpg?imgmax=800

Sheiko round 2 week 3 - squat / bench

Squat - atg
55kg x 5
65kg x 4
75kg (165lbs) x 3
75kg (165lbs) x 3
85kg (187lbs) x 2
85kg (187lbs) x 2
85kg (187lbs) x 2
85kg (187lbs) x 2

Bench Press
50kg x 5
60kg x 4
70kg x 3
70kg x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3

Chin ups
BW x 7
BW x 6
BW x 5

DB Curls
15kg (33lbs) x 10
15kg (33lbs) x 10
15kg (33lbs) x 10
15kg (33lbs) x 10

Squat - atg
50kg x 3
60kg x 3
70kg x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3

Got through it but man it was a struggle today. Just had no energy or my usual 'pop'. I'm usually pretty hyped once I get warmed up etc but today just felt like going through the motions. I am happy with the 85kg squats though. Considering only a few months ago 90kg x 1 was my max and now I just did 85kg x 2 and 4 sets and found it relatively easy.

Hopefully tomorrow is a better day.....

psychodiver9

12-11-2011, 12:04 PM

We all have those days man. Just kill it tomorrow

Jonesy08

12-11-2011, 04:26 PM

Thanks Ryan, I'll kill it tomorrow that's for sure!

Hey can you link me to results of that contest you and Lee were in? I tried searching but must be looking in the wrong section or something because I can't find it.

psychodiver9

12-11-2011, 04:30 PM

Final voting is stickied in nutrition. Lee won our matchup and is in finals. Go vote for him!

viennafat

12-11-2011, 05:24 PM

Jonesy08

12-11-2011, 07:16 PM

Final voting is stickied in nutrition. Lee won our matchup and is in finals. Go vote for him!Will do thanks!

You still nailed the session Mike even though you weren't at 100%. Great job, mate!

When you complete a session while not feeling great it makes the other sessions that much easier. Those are the diference makers.
Keep kicking ass!!!Thanks Tom! It was weird because I felt pretty damn ordinary but still the weights were moving pretty easy. Thought I was going to crack 8 reps for BW pullups this session though which wasn't meant to be. I'll get it next time.....

fittofattofit

12-11-2011, 10:51 PM

You still nailed the session Mike even though you weren't at 100%. Great job, mate!

When you complete a session while not feeling great it makes the other sessions that much easier. Those are the diference makers.
Keep kicking ass!!!
^^^^^^^^ Wot Tom sed!

Weights up on the squats, reps up on the bench, not feeling 100% and you still nailed it!

Jonesy08

12-12-2011, 11:48 AM

Thanks Andrew, today felt better!

Up at 4.30am and in the gym by 4.50am

MVM8DUhdLyo

Sheiko round 2 week 3 Deadlift / Bench

I have to leave for a few days away with work so I had to do these two sessions on back to back days. Benching twice in 24 hours wasn't as bad as I thought it might be....

Deficit Deadlifts

75kg x 3
75kg x 3
90kg (198lbs) x 3
90kg (198lbs) x 3
100kg (220lbs) x 3
100kg (220lbs) x 3
100kg (220lbs) x 3
100kg (220lbs) x 3

Bench Press
50kg x 5
60kg x 4
60kg x 4
70kg x 3
70kg x 3
80kg (176lbs) x 2
80kg (176lbs) x 2
80kg (176lbs) x 2
85kg (187lbs) x 2
85kg (187lbs) x 2
80kg (176lbs) x 3
80kg (176lbs) x 3

OH Press
25kg (55lbs) x 10
25kg x 7
25kg x 6

Deadlift from boxes aka rack pulls
90kg x 4
105kg x 4
105kg x 4
120kg (265lbs) x 3
120kg (265lbs) x 3 - grip gave out, had to use straps for the last sets
135kg (297lbs) x 2
135kg (297lbs) x 2
135kg (297lbs) x 2

Overall a good session, really felt 100% on yesterday. Off for a few days on a damn work trip now. :(

sunchienlee

12-12-2011, 12:58 PM

Sheiko round 2 week 3 Deadlift / Bench

I have to leave for a few days away with work so I had to do these two sessions on back to back days. Benching twice in 24 hours wasn't as bad as I thought it might be....

Overall a good session, really felt 100% on yesterday. Off for a few days on a damn work trip now. :(

Is this real life? Dat dere recovery Mike!! Travel safe :)

Jonesy08

12-12-2011, 03:54 PM

Is this real life? Dat dere recovery Mike!! Travel safe :)Thanks Lawrence. Looking forward to the return of your log which I hear is on the cards for in the new year?

Yeah I usually do Mon-Wed-Fri but this week's it's going to have to be mon-tues-friday because I'm away for a few days with work with no gym access. I kinda find the benching part of Sheiko pretty easy so it wasn't too bad. If I'd had to squat or deadlift two days in a row forgetaboutit! :D

fittofattofit

12-13-2011, 01:02 AM

juicydanglers

12-13-2011, 01:04 AM

NOOOOOOOOOOO

you gunna be overtrainin sun!!!!!!!

you iz like gunna be like eatin into dem muscle fibres

soon you iz gunna wake up and dey is not gunna be dere no more cos like one time you benched twice in two days

.....

no homo

sunchienlee

12-13-2011, 06:29 AM

Thanks Lawrence. Looking forward to the return of your log which I hear is on the cards for in the new year?

Yeah I usually do Mon-Wed-Fri but this week's it's going to have to be mon-tues-friday because I'm away for a few days with work with no gym access. I kinda find the benching part of Sheiko pretty easy so it wasn't too bad. If I'd had to squat or deadlift two days in a row forgetaboutit! :D

Yup, once I come back from my vacation it's down to biznaz!

I wish I could say 187lb bench is easypeezy... :(
brb repping 160lb and pinning myself

Jonesy08

12-13-2011, 06:24 PM

Not a good session Mike! That was a great session!
You bumped your bench 5kg on successive days and you hammered out reps of 135kgs on your deadlifts!
You deserve a bit of a carb-up after that while you are travelling!Thanks Andrew. One of those sessions where everything just felt 'right'. So weird because my workout the day before sucked and that was off 3 days rest from the gym then this one was on a back to back and felt so much better.

NOOOOOOOOOOO

you gunna be overtrainin sun!!!!!!!

you iz like gunna be like eatin into dem muscle fibres

soon you iz gunna wake up and dey is not gunna be dere no more cos like one time you benched twice in two days

.....

no homoLol like I read in Manu's journal (can't remember if Manu said it or he quoted someone else saying it): no such thing as overtraining, more like under eating.

Yup, once I come back from my vacation it's down to biznaz!

I wish I could say 187lb bench is easypeezy... :(
brb repping 160lb and pinning myselfIt's funny how we are all have such differences in strength in different exercises. You would destroy me on squats but I can possibly bench more than you. In this case it's probably because I did the usual dumb move of only benching and not deadlifting or squating for years when I was a teenager so now my bench and squat numbers are nearly identical which is just stupid.

I've got typical bro stats: relatively strong bench, weak squat, average deadlift. That will change though! :D

viennafat

12-13-2011, 07:09 PM

sunchienlee

12-13-2011, 09:59 PM

It's funny how we are all have such differences in strength in different exercises. You would destroy me on squats but I can possibly bench more than you. In this case it's probably because I did the usual dumb move of only benching and not deadlifting or squating for years when I was a teenager so now my bench and squat numbers are nearly identical which is just stupid.

I've got typical bro stats: relatively strong bench, weak squat, average deadlift. That will change though! :D

I made the mistake of under eating for about 6 months, dropped down to 135lb (I was a stick) and didn't care about strength.
I then fulked but didn't have a good program so I pretty wasted all those caloric surplus.
This time I am doing SS because I really want to get stronger, not necessary bigger, but definitely stronger. The size would follow :)

I really really enjoy squats now, but I wish I could bring my bench up. Whenever I stall, it's always bench first :( I would like to join the 1000lb club one day, let's do it BTK style!!

You're doing great, Mike. Awesome back to back sessions. Never easy.

It doesn't matter where you are, but where you're going. And I like where you're going.

At least you're not like me: weak bench, weak squat (although getting better), don't even talk about deadlifts.
But I can row the shyt out of a DB. :D

I swear if I am shaped like a DB, I would let you row me Tom (no homo)

Jonesy08

12-14-2011, 02:45 PM

You're doing great, Mike. Awesome back to back sessions. Never easy.

It doesn't matter where you are, but where you're going. And I like where you're going.

At least you're not like me: weak bench, weak squat (although getting better), don't even talk about deadlifts.
But I can row the shyt out of a DB. :DI don't know about that mate. Your squats for a tall dude are pretty damn impressive to me! DL and Bench will come with time. Those 85lb DB's you do DB chest press with is pretty damn strong imo as well. I guess the different limb lengths / leverages / body weights etc all have an impact on our potential so we'll all be different but as long as we are all working hard to maximise our potential with the genetic hand that we are dealt is all that matters.

I made the mistake of under eating for about 6 months, dropped down to 135lb (I was a stick) and didn't care about strength.
I then fulked but didn't have a good program so I pretty wasted all those caloric surplus.
This time I am doing SS because I really want to get stronger, not necessary bigger, but definitely stronger. The size would follow :)

I really really enjoy squats now, but I wish I could bring my bench up. Whenever I stall, it's always bench first :( I would like to join the 1000lb club one day, let's do it BTK style!!

I swear if I am shaped like a DB, I would let you row me Tom (no homo)Totally agree about the 1k club, that's one of my goals for sure.

LMAO at that last line. Sounded so wrong in my head when I read that. :D

I'm staying at a motel with work at the moment but there is no gym so I got up at 5.30am and did some LISS cardio for an hour this morning. Nothing amazing but still a nice way to start the day....

Been listening to the Iron Radio podcasts while I'm doing cardio and driving in the car and there is some good stuff on there. It's hosted by Dr Lonnie Lowery (a professor in nutrition) and two powerlifters / ex bodybuilders called Rob Fortney and Phil Stevens.

http://www.ironradio.org/

viennafat

12-14-2011, 02:56 PM

Good points, Mike. You're right.
Will check out that iron radio.

I swear if I am shaped like a DB, I would let you row me Tom (no homo)

:D

http://www.gifsforum.com/images/gif/prepar%20your%20anus/grand/prepare_your_angus.gif

http://www.gifsforum.com/images/gif/wink/grand/zack_wink.gif

mike201011

12-15-2011, 07:48 AM

Fuarkk never knew bout this here log :/

In like flin Mike brah!

Hows Aussie land?

Doin work too man. Killin Sheiko!

canuck17

12-15-2011, 07:58 AM

Slow down on the over-training.

/troll.

Hahaha, keep @ it man. You'zzzzzz straight buck in huurrr

tenacious707

12-15-2011, 12:39 PM

Yup, once I come back from my vacation it's down to biznaz!

I wish I could say 187lb bench is easypeezy... :(
brb repping 160lb and pinning myself

You better let me know when you get back to logging Lawrence !! Your going to dominate 160.

Mike Ive been steady lurking man.. Your straight money in here. Consistency and tons of weight being moved. Benching back to back days? Savage. Ive never even thought of attempting that! Keep it going !

juicydanglers

12-15-2011, 01:17 PM

tom your really scaring me with these gifs yah sick cnut!

Jonesy08

12-15-2011, 02:12 PM

Thanks for the support gentlemen!

All good here in the land down under thanks Mike, good to have ya in here. Starting to get damn hot and humid here!!!

Jonesy08

12-16-2011, 07:47 PM

Lol my life is so crazy at the moment with all this work shyte and travelling going on. I basically had to be away for 3 days then I got back and I had to do two workouts in two days and they just both happened to be squat / bench days so that's what I did:

Friday: Sheiko Squat / Bench
Saturday: Sheiko Squat / Bench

Not ideal I must admit but I still hit all my reps for every exercise and have two work related xmas parties either side (my work function friday night, my wife's work function saturday night) so hopefully I'll be putting these extra cals to good use! Obviously with Sheiko I was supposed to do one session on the friday then wait until the following Monday to do the next one but my schedule is all fuked up at the moment so notasinglefukwasgiven. :D

You know this is coming: Up at 4.30am and in the gym by 4.50am

These workouts were both powered by Rage Against the Machine. If there is better training music out there I'm yet to find it!

rqkMsXcHQYg

Friday Sheiko Squat / Bench

Squat - atg
50kg x 5
60kg x 4
70kg x 3
70kg x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3

Bench press
50kg x 5
60kg x 4
70kg x 3
70kg x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3

Chin ups
BW x 7.5 -FU 8th rep why do you mock me so!!! :D
BW x 6
BW x 6

Tri Pushdowns
25kg x 12
25kg x 12
25kg x 12

Partied my ass off that night til late in the evening at my work party then up at 5.30am and in the gym by 6am on Saturday morning. Made sure not to drink to much luckily but a buffet was on offer and was destroyed....

Saturday Sheiko Squat / Bench

Squat - atg
50kg x 5
60kg x 4
70kg x 3
70kg x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3

Bench Press
55kg x 5
65kg x 5
75kg (165lbs) x 4
75kg (165lbs) x 4
75kg (165lbs) x 4
75kg (165lbs) x 4
75kg (165lbs) x 4

For ****s and giggles I decided to max out with the 75kg to see how many reps I could get at the end of the sheiko benching here and I got 11 clean reps. Probably could have gotten one more but I was pretty gased.....

OH DB press
25kg x 10
25kg x 8
25kg x 8

Side lateral Raises
12.5 kg x 10 - bad form, too much body english, dropped it back to 10kg
10kg x 12 -much better form
10kg x 12

Front Squat -finally starting to feel comfortable with this exercise
50kg x 4
50kg x 4
50kg x 4
50kg x 4
50kg x 4
60kg (132lbs) x 3
60kg (132lbs) x 3
60kg (132lbs) x 3

Was absolutely spent but ifeelgoodman.jpeg.

Off to another work party tonight and many beers and free seafood will be consumed!

Have a great weekend folks!!!

fittofattofit

12-16-2011, 11:37 PM

Nice work Mike!
Back 2 back squat and bench sessions is heavy duty!
Great job on the benching 75kg x 11 reps! I bet you felt alpha after that!

Enjoy the extra carbs of the festive season!

viennafat

12-17-2011, 06:04 AM

^ x2!

Excellent back to back sessions.

Good on you for accomodating real life and still kicking ass in the gym.
Strong bench and squat.

canuck17

12-17-2011, 09:49 AM

MURDAAAA! MURDAAA!!

Mikeeee Jones is gone wild in here!
Enjoy family, friends and food... you earned it with those sessions!

Jonesy08

12-18-2011, 06:24 PM

Thanks Andrew, Tom and Ryan.

Got some serious ass doms! :D

fittofattofit

12-18-2011, 11:58 PM

Thanks Andrew, Tom and Ryan.

Got some serious ass doms! :D

You know you've done a good leg workout when it hurts to sit down on the loo!

Jonesy08

12-20-2011, 01:11 PM

Up at 4.30am in the gym by 4.50am. Like clockwork now, this is my new 'normal'.

5h9_L98H84U

Sheiko round 2 - week 4

Bench / Deadlift

Bench press
50kg x 5
60kg x 5
70kg x 3
70kg x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
80kg (176lbs) x 3
85kg (187lbs) x 2
85kg (187lbs) x 2
85kg (187lbs) x 6 [PR i think] - Sheiko said to do 2 reps here but I was feeling good and didn't want to stop.

Deadlift
80kg x 5
90kg x 3
105kg (231lbs) x 3
105kg (231lbs) x 3
120kg (265lbs) x 3
120kg (265lbs) x 3
130kg (287lbs) x 2
130kg (287lbs) x 2
130kg (287lbs) x 2
120kg (265lbs) x 2
120kg (265lbs) x 2
120kg (265lbs) x 2

Bench Press

50kg x 5
60kg x 5
70kg (154lbs) x 5
70kg (154lbs) x 5
70kg (154lbs) x 5
70kg (154lbs) x 5

Pullups
BW x 6 - bit of a fail here. I was going to try and do 3 sets but I was gased and could only manage 1 set of 6 with shaky form. My endurance and still pathetic as fuk.

Tri pushdown - light weight / high rep to finish with a nice pump
Not sure of the actual weight but just counted the plate weight

45 secs rest between sets

20kg (44lbs) x 20
20kg (44lbs) x 20
20kg (44lbs) x 20
20kg (44lbs) x 20

Insane pump!

Only one Sheiko session left to finish off this second month of it.

viennafat

12-20-2011, 01:17 PM

Great job, MJ!
Benching and DL's looking awesome.
Day in and day out you're killing it in the gym.

I could use some endurance improvements myself. Still did great though.

So what's the plan after this round of Sheiko?

psychodiver9

12-20-2011, 01:20 PM

Nice work

Jonesy08

12-20-2011, 02:31 PM

So what's the plan after this round of Sheiko?

Nice work

Thanks BTK brahs!

Actually I was going to get you guys to critique the program I am planning for the new year. After I finish this round of Sheiko up on friday I'm going take a week off over xmas (I'll be staying with the in-laws with no gym access anyway) then come the 2nd of January I'm going to go with a 4 day split with more of a muscle building focus.

A buddy of mine who is seriously jacked and has been training for years and knows his stuff helped design a program around my home gym setup so I was wondering what you guys thought of this? I guess it's more 'traditional' bodybuilding type split but I think I'll enjoy it.

New program:

MONDAY - CHEST / TRI'S
Flat Bench Press x 5 working sets
Incline Bench Press x 3 working sets
Incline Dumb Bell Press x 3 working sets
Close Grip Bench Press x 5 working sets
Tri Pushdowns x 5 working sets

TUESDAY - BACK / BI'S
Deadlifts x 5 working sets
Barbell Rows x 3 working sets
DB Rows x 3 working sets
Chin Ups x 3 working sets
DB Curls x 5 working sets

THURSDAY - LEGS
ATG Barbell Squats x 5 working sets
Front Squats x 3 working sets
Straight leg deadlift x 3 working sets
DB Lunges x 3 working sets
Calf Raises x 5 working sets

FRIDAY - SHOULDERS
OH Barbell Press x 5 working sets
OH DB Press x 3 working sets
Arnold Press x 3 working sets
Side Lateral Raise x 3 working sets
Crunches / Ab work

Cardio on off days and / or post workout.

What do you guys think?

psychodiver9

12-20-2011, 02:34 PM

Why not try a proven routine like phat?

Jonesy08

12-20-2011, 03:34 PM

Why not try a proven routine like phat?Sorry Ryan I don't know enough about it (but will go look).

Isn't Phat 5 x per week and has a bunch of exercises that I can't do because I lift in a home gym (like leg press, lying leg curls, cable fly's etc)?

psychodiver9

12-20-2011, 03:52 PM

That's true I forgot about that. Yes it's 5 days. Part of the beauty is subbing stuff. I'm sure you could swap out for lunges etc. Just a thought

viennafat

12-20-2011, 03:56 PM

Yes it's 5 days a week but I think most exercises in PHAT can be substituted for equivalent ones that you can do at home.
Plus you could always cut down the volume a bit if you wanted.

Here are some of my comments regarding the routine you posted.
(and I'll preface this by saying I'm no super experienced lifter and definitely not jacked. Just my thoughts)

I like the overall split but some specifics regarding the exercises:
- The Chest day has a lot of pressing. 16 sets. I think that might be a little too much and not totally necessary.
Also, in my personal experience I did not get the hypertrophy I was expecting out of flat BB bench. You'll find many people share this view. I don't think it's a bad thing to have the exercise, but I wouldn't go with 5 sets. Same goes for CGBP.
- For Shoulders, again I would say there is a lot of volume emphasizing the anterior delts. (11 sets)
I would say that may be too much. Especially considering all the work your delts get with all the chest pressing. Over time this could cause shoulder issues as well.

In general, the routine is fairly high volume with a lot of 5 set exercises. So if you end up trying it out, you'll see overall how you like it and your body deals with it.

Funny that you posted this because I was also coming up with a new routine these days. For when I stop this cut and decide to get back on the horse to build some more mass.

Jonesy08

12-20-2011, 04:24 PM

That's true I forgot about that. Yes it's 5 days. Part of the beauty is subbing stuff. I'm sure you could swap out for lunges etc. Just a thoughtyeah it's a possibility. I do like how it hits the same body part twice per week, once for power and once for hypertrophy and obviously with Layne involved you know it's well researched and backed by real science.

Edit: Sorry Tom missed your post, thanks for the breakdown! Is what you are planning 4 x per week? We could do a collab? :D

fittofattofit

12-21-2011, 01:21 AM

Great work on that sheiko session mike!
Bench is powering ahead with 85kg x 6 reps , and plenty of strength with all those heavy deadlifts!

As to the programme - I would leave out one of the incline exercises on the chest day (probably drop the incline BB), and on shoulder day I would throw in some pull-ups.
Leg day and back day look good!

juicydanglers

12-21-2011, 02:33 AM

I like the order of his days

i.e. plenty of time between chest and shoulders as well as a rest day between dead and squats

i do agree with tom on basically everything

e.g. 3 pressing exercises for chest might be somewhat redundant, you could do two and make the exact same progress, its the same thought for triceps there a very small muscle so you gotta think do they need 10 sets or could i make the same progress with 6-8

im just trying to highlight something ive learned during my training course that you dont want to make anything in your training redundant you want everything to be necessary

i absolutely love phat but its very tough, although if i was gunna recommend it to anyone it would be you guise cos i know y'all apreciate a good tough split :cool:

anyways your mates split is real good but i just wanted to highlight some finer points

viennafat

12-21-2011, 08:33 AM

Edit: Sorry Tom missed your post, thanks for the breakdown! Is what you are planning 4 x per week? We could do a collab? :D

Yes, I will be going for a 4x per week setup.

But I'm going to try a different type of program.
Low volume, high frequency. Going to hit each muscle twice a week.

Jonesy08

12-21-2011, 02:22 PM

Thanks for all the tips and advice fellas!

I guess after coming off sheiko which is like 7 sets of an exercise then a small break then another 5 or so sets of the same exercise I've gotten into the more is better frame of mind. My main reason for going with barbell bench over DB's for my main chest focus is simply that it's easier to add more weight on a barbell in my home gym. I have fixed hex DB's up to 25kg's but my adjustable DB's are pretty lame and with any more than say 30kgs on them they just don't feel safe. That and benching 3 x per week on sheiko has made me fall in love with the exercise again so I really want to keep doing it as my key chest exercise.

Also with the 5 set's I was going to do them in a pyramid type fashion so for day bench I'd go 70kg x 10, 80kg x 6, 90kg x 3, 80kg x 6, 70kg x 9 or something like that. I'm not planning to do 5 sets with the one weight on those 5 setters.

All I really wanted to make sure I was doing was hitting Bench, Squats, Deadlifts, Chins and military press at least once per week.

How does this revised setup look to you guys?

MONDAY - CHEST / TRI'S
Flat Bench Press x 5 working sets
Incline DB Press x 3 working sets
DB Fly's x 3 working sets
Close Grip Bench Press x 3 working sets
Tri Pushdowns x 3 working sets

TUESDAY - BACK / BI'S
Chin Ups x 3 working sets
Deadlifts x 5 working sets
Barbell Rows x 3 working sets
DB Rows x 3 working sets
DB Curls x 3 working sets

THURSDAY - LEGS
ATG Barbell Squats x 5 working sets
Front Squats x 3 working sets
Straight leg deadlift x 3 working sets
DB Lunges x 3 working sets
Calf Raises x 5 working sets

FRIDAY - SHOULDERS
OH Barbell Press x 3 working sets
OH DB Press x 3 working sets
Side Lateral Raise x 3 working sets
Crunches / Ab work

Kinda cut down on the volume a bit and swapped out incline bench for DB fly's and messed around with the order on back / bi day.

sunchienlee

12-21-2011, 03:17 PM

All I really wanted to make sure I was doing was hitting Bench, Squats, Deadlifts, Chins and military press at least once per week.

youaredoingitwrong.jpg

Make it chest and arms day everyday Mike! Why focus on these compound exercises when you can have da GUNZ????

notsrs
I like your split :) Except that amount of volume would literally kill me!

Jonesy08

12-21-2011, 03:35 PM

sunchienlee

12-21-2011, 03:44 PM

Thanks Lawrence! My original program was bench, crunches and concentration curls 7 days per week but I figured that would make me too seksy and I'm married so that would make it hard on the Mrs having women throwing themselves at my seksy Bi's and 12 pack abs. :D

I didn't think the volume was that crazy? Usually around 10-15 sets for the big muscle groups and then 6 sets or so for the accessories. I keep rest periods low so I'm thinking this should only take me 40-60mins 4 x per week.

Seksy Bi's and abs are all I want for Xmas :) Is that too much to ask?

But those are working sets and targeting 1 or 2 muscle groups right? I am not saying it's good or bad, just for me personally when I did high volume I made very little gains. But then again, I wasn't eating nor was I training right. You will never know until you try it out, so give it a go broseph!

On a funny note, I saw this guy at the gym today who was reading newspaper while he was "doing" a set on the leg press.
facepalm.jpg

Jonesy08

12-21-2011, 03:52 PM

Seksy Bi's and abs are all I want for Xmas :) Is that too much to ask?

But those are working sets and targeting 1 or 2 muscle groups right? I am not saying it's good or bad, just for me personally when I did high volume I made very little gains. But then again, I wasn't eating nor was I training right. You will never know until you try it out, so give it a go broseph!

On a funny note, I saw this guy at the gym today who was reading newspaper while he was "doing" a set on the leg press.
facepalm.jpgLMAO. That's just multi tasking and efficient use of ones time. :D But seriously I do missing seeing some of the weird sites at commercial gyms.

I wonder what would happen if ALL i did was

Monday: Bench press a heap of times
Tues: Deadlift a heap of times
Thurs: Squat a heap of times
Frid: Military press a heap of times

and that was it?

I'm tempted to do it. :D

viennafat

12-21-2011, 04:34 PM

I like the revised version, Mike. I think that will do the trick and you'll do well on.
It's also good to keep in mind that training routines can be a very personal thing. You have choose something that not only is effective and works, but it fits you and most importantly you enjoy.
There is no point doing a routine that you don't like, no matter how "proven" it is.

On a funny note, I saw this guy at the gym today who was reading newspaper while he was "doing" a set on the leg press.
facepalm.jpg

LOL!
I guess Mind-Muscle Connection is not high on that guy's list.

fittofattofit

12-21-2011, 05:03 PM

I like the split......but I'd still throw in some wider grip pull-ups on shoulder day!
It's not a bad idea for shoulders to mix some 'distraction' work in with the 'compression' work on the shoulder joint, so a 'pull' in between the 'presses'

Jonesy08

12-21-2011, 05:50 PM

fittofattofit

12-21-2011, 05:58 PM

Lol I'll be honest, I absolutely SUCK at wide grip pull ups (As in can barely get a few reps). I guess the only way to get better at them is to do them.

I always did pull ups on back day but you think shoulder day is a better option Andrew (while keeping chins on back/bi day)?
You can always start medium grip and gradually widen the grip
The other thing that you can do to add strength and stamina on the way to adding reps is to do some dead hangs, but keeping the shoulders and traps tensed.

I definitely think that your shoulders will benefit from mixing in some pushing and pulling during the same session, and you'll have a weekend rest afterwards.

juicydanglers

12-22-2011, 10:54 AM

^ you sir have a ginormous back

moving on....

lovin dat split you sexy kunt now please deposit 100£/$ into our paypal accounts and that will be that

NaturalPursuit

12-22-2011, 11:00 AM

NEW BTK BRO HERE!!! In on thissss!!! KEEP KILLIN IT MAN!

Jonesy08

12-22-2011, 12:15 PM

^ you sir have a ginormous back That he does! Andrew = beast!

NEW BTK BRO HERE!!! In on thissss!!! KEEP KILLIN IT MAN!Welcome to the family! Looking shredded in that avi mate, will be following your progress as well! What's your name by the way? Mine is Michael / Mike.

Jonesy08

12-22-2011, 12:45 PM

Training time! Up at 4am and in the gym by 4.30am on my day off. I orginally set my alarm for 5am for a bit of 'sleep in' but woke up at 4am and was too excited to get back to sleep so thought I might as well get it done. All I want for Christmas is PR's and progress

Sheiko squat / bench - last day of month two!!

I always thought the start of this Tool song would make a badass music track for one of Manu's vids. :D Gotta love the lyric "Listen to my muscle memory" as well.
Tja6_h4lT6A
vpL2sWLwEtU

Squat - atg
50kg x 5
60kg x 5
70kg x 3
80kg (176 lbs) x 3
80kg (176 lbs) x 3
80kg (176 lbs) x 3
80kg (176 lbs) x 3
80kg (176 lbs) x 3
80kg (176 lbs) x 3

Bench Press
50kg x 5
60kg x 5
70kg x 4
70kg x 4
80kg (176lbs) x 3
80kg (176lbs) x 3
85kg (187lbs) x 2
85kg (187lbs) x 2

Was feeling good so I had a crack at a PR

PR attempt
100kg (220lbs) x 2 [PR]

80kg (176lbs) x 3
80kg (176lbs) x 3
70kg x 4

Max rep attempt
60kg (132lbs) x 28 reps [PR] - Seriously I still remember when 60kg was my 3 rep max, loving it!

OH DB Press
25kg (55lbs) x 10
25kg (55lbs) x 8
25kg (55lbs) x 7

Side Lateral raises
12.5kg x 10
12.5kg x 10
12.5kg x 10

Done!

Notes: Really happy with the PR's today. Really enjoyed my 2nd month of Sheiko and got some nice progress I feel but still have SO FAR TO GO. Going to take a week off over xmas then hit it hard from the 3rd of Jan with the new 4 x per week program.

This will be my last training post in this thread. I'm still undecided if I'll keep logging but I know if I do I'll stop being a lazy prick and stop piggybacking off this thread and start my own. :D

2012 is going to be a crazy year for me as I'm starting my own company and have my 2nd child due in March so I'll have to see how I go time wise but you better believe I'm never going to stop training, it's like the best drug in the world. I feel like I have made some nice progress in the last two months and enjoyed every minute of it and really want to thank all of the regulars and my BTK brahs for being so supportive, no ego's just a bunch of guys pushing themselves to get better everyday and offering great advice and guidance. You guys are awesome. Every lift is up, down 3 belt sizes, wife is mirin and weight has actually stayed pretty steady so I def think I'm recomping to an extent.

All the best for xmas and new years!

NaturalPursuit

12-22-2011, 02:12 PM

That he does! Andrew = beast!

Welcome to the family! Looking shredded in that avi mate, will be following your progress as well! What's your name by the way? Mine is Michael / Mike.

Name is Alex! Pleasure to meet you Mike!!! Thanks for the kind words!

NaturalPursuit

12-22-2011, 02:12 PM

training time! Up at 4am and in the gym by 4.30am on my day off. I orginally set my alarm for 5am for a bit of 'sleep in' but woke up at 4am and was too excited to get back to sleep so thought i might as well get it done. all i want for christmas is pr's and progress

sheiko squat / bench - last day of month two!!

i always thought the start of this tool song would make a badass music track for one of manu's vids. :d gotta love the lyric "listen to my muscle memory" as well.
tja6_h4lt6a
vpl2swlwetu

squat - atg
50kg x 5
60kg x 5
70kg x 3
80kg (176 lbs) x 3
80kg (176 lbs) x 3
80kg (176 lbs) x 3
80kg (176 lbs) x 3
80kg (176 lbs) x 3
80kg (176 lbs) x 3

bench press
50kg x 5
60kg x 5
70kg x 4
70kg x 4
80kg (176lbs) x 3
80kg (176lbs) x 3
85kg (187lbs) x 2
85kg (187lbs) x 2

was feeling good so i had a crack at a pr

pr attempt
100kg (220lbs) x 2 [pr]

80kg (176lbs) x 3
80kg (176lbs) x 3
70kg x 4

max rep attempt
60kg (132lbs) x 28 reps [pr] - seriously i still remember when 60kg was my 3 rep max, loving it!

oh db press
25kg (55lbs) x 10
25kg (55lbs) x 8
25kg (55lbs) x 7

side lateral raises
12.5kg x 10
12.5kg x 10
12.5kg x 10

done!

notes: really happy with the pr's today. Really enjoyed my 2nd month of sheiko and got some nice progress i feel but still have so far to go. Going to take a week off over xmas then hit it hard from the 3rd of jan with the new 4 x per week program.

This will be my last training post in this thread. I'm still undecided if i'll keep logging but i know if i do i'll stop being a lazy prick and stop piggybacking off this thread and start my own. :d

2012 is going to be a crazy year for me as i'm starting my own company and have my 2nd child due in march so i'll have to see how i go time wise but you better believe i'm never going to stop training, it's like the best drug in the world. I feel like i have made some nice progress in the last two months and enjoyed every minute of it and really want to thank all of the regulars and my btk brahs for being so supportive, no ego's just a bunch of guys pushing themselves to get better everyday and offering great advice and guidance. You guys are awesome. every lift is up, down 3 belt sizes, wife is mirin and weight has actually stayed pretty steady so i def think i'm recomping to an extent.

All the best for xmas and new years!

damn bboooooyyyyyy!!!! Slaying those workouts!!

Jonesy08

12-22-2011, 02:15 PM

damn bboooooyyyyyy!!!! Slaying those workouts!!Thanks Alex. Still a relative newb compared to so many of the big dogs here but I'm here to learn and make progress and so I have been doing that so its so far so good! :D

NaturalPursuit

12-22-2011, 02:25 PM

Thanks Alex. Still a relative newb compared to so many of the big dogs here but I'm here to learn and make progress and so I have been doing that so its so far so good! :D

Same here bro...only been bodybuilding for just under a year now and trying to learn as much as possible!!! AND yeHA MAN!! Progress = SOON TO BE BEAST!

viennafat

12-22-2011, 02:45 PM

Way to end it for this year, Mike!
You killed it like usual. Awesome bench PR!
I'm really proud of the work you put in, mate. It really showed that you wanted it bad. I'm forever mirin your 4:50am start times!
You made great progress.

2012 will be epic for the BTK!
I expect big things out of myself and all others.

PS: You better keep logging, bro. You don't want me neggin you. :D

juicydanglers

12-22-2011, 03:22 PM

^ negs will be the least of his worries when i fly over and whip him with my dueling glove should he even dream about the day he could possibly consider the thought of not logging

before you go 'well thats not so bad'

let me inform you

that my dueling glove

is my scrotum

fittofattofit

12-22-2011, 10:04 PM

Bench Press

Was feeling good so I had a crack at a PR

PR attempt
100kg (220lbs) x 2 [PR]

Max rep attempt
60kg (132lbs) x 28 reps [PR] - Seriously I still remember when 60kg was my 3 rep max, loving it!

F@rrking awesome Mike!!!!!!

You'd better keep logging now - we have to keep track of your progress and we need to be spurred on ourselves!

NaturalPursuit

12-23-2011, 01:49 PM

let me inform you

that my dueling glove

is my scrotum

HAHAHAH!!! I literally laughed for a minute when I read this

fittofattofit

12-24-2011, 01:02 PM

MERRY CHRISTMAS FROM ADELAIDE, MIKE!

http://rlv.zcache.com.au/kangaroo_sleigh_postcard-p239781817590241278z8iat_400.jpg

juicydanglers

12-26-2011, 03:59 PM

HAHAHAH!!! I literally laughed for a minute when I read this

hey its xmas!

gotta whip out my A-material for the holiday season

juicydanglers

01-08-2012, 06:11 AM

bump to know what mike is up to these days :)

NaturalPursuit

01-08-2012, 06:33 AM

bump to know what mike is up to these days :)

^^^seconded

canuck17

01-08-2012, 11:13 AM

^^^seconded

Third.

Jonesy08

01-08-2012, 02:50 PM

canuck17

01-08-2012, 03:26 PM

Still grinding on my new 4 day per week split. Loving it so far!!

Not journaling at the moment though. Any excuse I use will come across as thinly veiled and pathetic so I'll just keep it real. I feel like I'm a bit too far behind everyone to really have much to journal about at the moment. I'm going to put in 6 months of hard fuking work then be back to journaling I think.

Thanks for the support fella's, means a lot. I hope to even come close to your guys level in the not to distant future. :D

You gotta do what you gotta do Mike.
Although, You've come a long way, and are wayyyyyyyy more than capable of having a journal and motivating others!

Hope to still see you around my thread, and best of luck with the goals.

Jonesy08

01-08-2012, 03:44 PM

Yeah it's all good I will definitely be e-stalking yours and other BTK journals for my daily motivation fix.

Just a crazy time with a heavily pregnant wife, 3 year old and starting my own company / business. Once things settle down again I will be back with a vengeance with my own journal as it really is the best way of keeping myself in check that I have ever seen and I'm addicted to the lifestyle now.

The Solution

01-08-2012, 05:47 PM

Jonesy08

01-08-2012, 06:02 PM

Awesome Bob! Already have some striations in the quads by the looks of it. 25 weeks to go and already that kind of detail is awesome.

http://weknowmemes.com/wp-content/uploads/2011/12/dis-gon-b-gud.gif

juicydanglers

01-09-2012, 03:29 AM

well mike whenever your ready to put the keys back in the logs ignition ya know ill be here waiting with a thoroughly seasoned angus :cool:

lol@bob

it'd take me 25 weeks to get to where you are NOW

WHAT? i like ma turkey ok?

NaturalPursuit

01-09-2012, 06:21 AM

25 weeks out from Collegiate nationals
July 21st
Pittsburgh PA.

Lets roll:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN0692.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN0689.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN0695.jpg

lookin nice bro!!! best of luck!!! I'm from the greensburg area and I'll be competing in the OCB Steel City Classic in about 22 weeks!! I'll have to try and get out to the collegiate nationals and see you on stage!!