Lmao u hattin on my workouts this week and u walked on tread for 3 miles. Sounds like a frat boys. "Cardio and abzz day". Hope that helps u get hawt abz!!!
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Lmao u hattin on my workouts this week and u walked on tread for 3 miles. Sounds like a frat boys. "Cardio and abzz day". Hope that helps u get hawt abz!!!
[b]De-Load-ish workout[/b]
DB Bench Press:
70sx10
85sx10
100sx10
110sx10
Cable Rows x 3 x 12
Shoulder Press x 2 x 15
Curls supersetted with rope presses x 3 x 12
[b]Dave Bates Low-Volume/Sheiko Wk 4 Day 1[/b]
weights / sets / reps
[b]Squats:[/b]
215x1
260x1
300x2x3
345x2
385x2x2
[b]Bench[/b]
175x2
210x3
245x2
280x3x3
[b]Squats[/b]
215x2
260x2
300x2
345x3x2
[b]Goodmornings[/b]
135x3x5
[b]Decline Situps[/b]
BWx5
10x5
15x5
Bodyweight: 225.5lbs
Well, obviously my routine changed.... ALOT. I ended up not being able to attend the AAPF meet in 3 weeks, so I am now going to an SPF meet in 9 weeks.
I wanted to switch to Sheiko immediately after the AAPF meet, but now I dont want to wait another 9 weeks to start, so I'm running Weeks 4-12 of Dave Bates Low Volume Routine, which is essentially Sheiko 29-37-32 but with slightly less volume. I decided to run this routine because i'm doing a low-carb diet so I can cut BACK down to 215ish.
Took me 2 hours including warmups (and i forgot to do pushdowns and flys). Only the first day... but I already love it. I just love the volume and love the focus on the Big 3 with little accessory work.
I predict good things to come.
Treadmill x 2 miles x 30 minutes
Bodyweight: 219.8lbs
Wow, lost 5lbs of water weight on my first low-carb day....
sheiko is good stuff man.
Sheiko looks good but the volume kinda intimidates me, the low volume version of it would be what id do too. In for new prs to come.
[QUOTE=mm55;638187103]sheiko is good stuff man.[/QUOTE]
I hope it is as good as what I have read! The only thing negative i've heard about Sheiko routines in general is marginal deadlift gains (compared to squat and bench).
[QUOTE=benchtochest;638290223]Sheiko looks good but the volume kinda intimidates me, the low volume version of it would be what id do too. In for new prs to come.[/QUOTE]
Honeslty, I wouldnt consider the workouts hard per say, just lengthy and time consuming.
I have an excell spreadsheet of this program if you or anyone is interested.
[b]Dave Bates Low-Volume[/b]
weights / sets / reps
[b]Bench[/b]
175x3
210x3
245x2
280x2x2 (paused)
290x2x2 (paused)
[b]Deadlifts[/b]
285x2
315x2
385x3
420x3
445x2x2
[b]Bench[/b]
195x2
230x2
265x2x3
[b]DB Flys ss w/ Tricep Ext[/b]
30sx2x10
[b]Lunges ss w/ Situps[/b]
30sx2x5
Bodyweight: 220.2lbs
Body was a little beat up from Mondays workout, and because of this the workout was harder than I anticipated. Completed it in 1.5 hours. So far loving this routine....
[QUOTE=BigLarge;638523453]I hope it is as good as what I have read! The only thing negative i've heard about Sheiko routines in general is marginal deadlift gains (compared to squat and bench).
Honeslty, I wouldnt consider the workouts hard per say, just lengthy and time consuming.
I have an excell spreadsheet of this program if you or anyone is interested.[/QUOTE]
in4 excel spreadsheet
Here ya go....
Nice work on everything brah.
[QUOTE=BigLarge;638756033]Here ya go....[/QUOTE]
Where are the % aqnd this is = to which sheiko?
[QUOTE=benchtochest;639262883]Where are the % aqnd this is = to which sheiko?[/QUOTE]
It doesnt actually list percentages, but most of the work sets are at 70-85%.
This routine is a reduced-volume/slightly modified 29-37-32. Sheiko actually doesnt have a routine with quite this low volume, which is while Dave Bates made it I believe.
Treadmill x 2 miles x 30 minutes....
Boring, but was bored and felt the need to do something.....
Leaving for the Arnold Classic in 7 hours!
[b]WK 4 Workout 3[/b]
weight / sets / reps
[b]Squats[/b]
215x2
260x3
300x2
345x3x3
[b]Bench[/b]
175x2
210x3
245x4x4
Workout out at Metro Fitness in Columbus, OH since I was in town for the Arnold. Was beat to crap from no sleep/walking around all day. Only thing that kept me motivated to get my workout in and done was the fact I was pretty much the smallest and weakest person there, LOL. Some of the biggest dudes i've ever seen there.....
[b]GPP/Assistance Day[/b]
1/2 mile run
Pullups superset with 50lb DB farmers walks, 3 sets
Barbell complex - Muscle Snatch/BTN Press/OH Squat, 3 sets of 5
Curls superset with various shoulder raises
[QUOTE=BigLarge;640331223][b]WK 4 Workout 3[/b]
weight / sets / reps
[b]Squats[/b]
215x2
260x3
300x2
345x3x3
[b]Bench[/b]
175x2
210x3
245x4x4
Workout out at Metro Fitness in Columbus, OH since I was in town for the Arnold. Was beat to crap from no sleep/walking around all day. Only thing that kept me motivated to get my workout in and done was the fact I was pretty much the smallest and weakest person there, LOL. Some of the biggest dudes i've ever seen there.....[/QUOTE]
how was the arnold expo and what does it consist of (noob lolz)
[QUOTE=benchtochest;640340983]how was the arnold expo and what does it consist of (noob lolz)[/QUOTE]
What does it consist of? Oh my, where to start?
-Olympic Weightlifting
-Powerlifting
-Strongman
-Fitness Comp
-Crossfit
-Bodybuilding
There is something for anyone interested in iron sports. First person I saw (him leaving) was Markus Ruhl.... dude is seriously like 5 feet wide. Got to see Zavikas complete a 1110lb Hummer Tire Deadlift too. Free sample supplements, tons of hot women, etc etc... If you ever have a chance, go.
[b]Week 5 Workout 2[/b]
weights / sets / reps
[b]Bench[/b]
195x3
210x3
245x3
265x3x3
[b]Squats[/b]
215x5
260x5
300x4x5
[b]Bench[/b]
195x4
225x4
245x4x4
[b]Tricep Ext. superset w/ Flys[/b]
30sx2x10
[b]Goodmornings superset w/ decline situps[/b]
135x2x5 / 20lbsx2x5
Treadmill x 35 min x 2.5 miles
Bodyweight: 220.2
[b]Week 5 Workout 2[/b]
weights / sets / reps
bodyweight: 220.8lbs
[b]Deadlifts[/b]
285x3
315x2x3
385x2x3
405x3x3
[b]Bench[/b]
195x4
225x5
245x4x4
[b]Deadlifts from Knees[/b]
285x3
315x2x4
385x2x3
425x3
425x1 (supposed to be 3x3)
/mylife
Ok, doing this program on a ketogenic diet while doing cardio......NOT possible. I've done keto with westside, wasnt terrible. Not sure what the difference is now, but I literally had ZERO energy. Didnt matter that I took 1MR as a pre-workout and was rockin Hatebreed in my headphones... nothing could get me going.
2 hours after the start i'm attempting my 425 rack deadlifts. Hands were completely destroyed and my body literally had no fuel to push any further. Think im going to do low-carb on my off/cardio days and hopefully that will keep me close enough to 220lbs....
Regarding low carb and this type volume, "I TOLD YOU SO".
I could see how keto with WS is doable because there isn't a lot of volume involved. More volume like this takes a toll with heavier weights, your body just doesn't have the energy to keep going. The lack of carbs kills you doing any kind of volume in your workouts.
[QUOTE=BIGLANK;643466403]Regarding low carb and this type volume, "I TOLD YOU SO".[/QUOTE]
Taking advice from you on Keto would be similar to taking advice from you on bench press
OH SNAP :D
[QUOTE=mm55;643482493]I could see how keto with WS is doable because there isn't a lot of volume involved. More volume like this takes a toll with heavier weights, your body just doesn't have the energy to keep going. The lack of carbs kills you doing any kind of volume in your workouts.[/QUOTE]
Well, atleast I know now. Live and learn. Only reason I chose this low-volume program over 29-37-32 was because I wanted to do low-carb..... carbed up now, we'll see how today goes
The advise wasn't about keto. A retard/newtone personal trainer could tell u doing a basically no carb diet on that program would be We-tad-ed. I was right, u were wrong.
[QUOTE=BIGLANK;643622393]The advise wasn't about keto. A retard/newtone personal trainer could tell u doing a basically no carb diet on that program would be We-tad-ed. I was right, u were wrong.[/QUOTE]
Well you think keto, sheiko, west side, and everything else I do is retarded, so what else is new?
I'm about to start it back up an just force my way through it to prove you wrong
Please try, see if you get stronger. I don't understand why you can't just admit I was right and you were wrong. I could if the situation was reversed.
[b]Week 5 Workout 3[/b]
[b]Bench[/b]
175x4
210x4
245x3
265x3
280x2x2
300x1
280x2x2
265x3
225x4
195x4
[b]Flys superset with rope pushdowns[/b]
32.5lbs flys, 70lb, 90lb, 110lb pushdowns x 3 x 10
[b]Squats[/b]
215x4
260x2x3
300x3
325x4x3
[b]Goodmornings superset with weight situps[/b]
135lb GMs, 20lb situps x 3 x 5
[b]GPP/Assistance Day[/b]
1) Run 1/2 mile
2) 110lb DB Farmers walks superset with chins, 3 sets
3) Pulldowns superset with rows, 1 set
4) BB Complex - muscle snatch/BTN press/OH squat, 2x5
5) Biceps superset with various raises, 6x10
strong ass bench,
how long are you dieting for?