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Hey Manu I have just read through through all your previous journals and now this one. Your progression and consistency is nothing short of amazing. Your training principles have verified that...

Sheiko 29 Week 1 Day 2

I was actually nervous for todays session because of a lumbar strain that IS better, but paused deadlifts at the knee absolutely torch the spinal erectors. Anyway got...

Hey buddy! Good to hear from you :) I think alot of people break the sessions into 2, but that never worked for me. I was never very motivated for the second session of the day. Ive never tone...

Hey bro! Back into it man, thats good stuff! Ive started a sheiko log if u wanna get up in that :D http://forum.bodybuilding.com/showthread.php?t=150230593&p=991505333&posted=1#post991505333

Hey man hope everything well :-) Just started some sheiko if you wanna check it out :-) http://forum.bodybuilding.com/showthread.php?t=150230593&p=991505333&posted=1#post991505333

Take it easy...

MONDAY Sheiko 29 Wk 1 Day 1

Flat BB Bench

1 x 5 @ 65kg (144lb)
2 x 4 @ 77.5kg (170lb)
2 x 3 @ 90kg (198lb)
5 x 3 @ 100kg (225lb)

Squat

Hey all.

Just started a cut and im running sheiko because i like those crazy Russians style. Ive had pretty good success with sheiko before and I like the neural adaptation that comes with it. ...

WTH! This thread is about 4 months old lol. But thanks for the kind words anyway!

Damn TKD!!! Out for 2 months and I come back and you're close gripping 110kg and Good Morning 200kg. What the hell is going on roud ere! Awesome work buddy! Sucks about the stress diagnosis. ...

Much appreciated! Cheers

I used to scan these threads for motivation, so Im glad I could inspire someone else! Thanks mate

Striated Glutes FTW!! I will contact Layne about contest prep next year when I compete for sure. Especially because its my first contest. Great work mate!

Thanks mate!! Told you ages ago i would make it, and you said to me that because of my attitude I would get there. HERE I AM haha. Cheers :)
Yeah the wedding pics were a huge motivation for me....

Oh true didnt even see the *******. Dont care about hatin douchebags anyway, this ****e is hard enough without worrying about tools like that haha. Thanks man I appreciate it!

Cheers mate! I think about 12% as well. Hope your shoulders fully recovered now!

Thanks for the kind words guys!! Yeah I thought around 11-12% as well. Im happy with that, because I think 10% is almost possible in three weeks. Ive cut so slow because I thought I had muscle...

Hey guys just throwing up some snaps of my progress so far. Ive started carb cycling to get under 10% BF, and its working well. I get married in three weeks in Thailand and have used that to keep...

Leg Day

Leg Press

320kg x 6
360kg x 6
380kg x 6

Single Leg Extension

Mate, when I get back from my wedding its time to EAT and GROW! Plain and simple! I have a goal to bench 160kg by the end of the year. I will start at about 3500cals and then just keep working...

Chest/Arms

Felt weak today!! Bring on the carb up on friday man....

Floor Press

110kg x 5
110kg x 5

Incline Smith Press