B-Neva: it's big it's heavy it's wood (LOG)

[B-Neva]

Misc
Worked out legs with the new guy which was lulz. It was at school and I never get to use a hack squat (my gym doesn't have it) so I go over there and boy does that **** hurt your knees. The VERY first rep I had a sharp pain in my left knee and then it kind of went away but didn't want to push it. I only got up to 2p+25 a side, and that machine is not smooth at all or maybe that's just a hacksquat but soon as I got to the bottom transitioning to go back up the first few inches are hard as fawk.

We went to leg press after and I only went to 4 plates a side and that didn't feel good so I didn't do anymore stuff besides calves, a very disappointing day. I almost want to go to the gym now and do arms or something since I wouldn't really count my earlier "workout" as a workout

[B-Neva]

To try and make myself feel better I am going to have an arm day tomorrow

[B-Neva]

ARMS

Rope Pulldowns
12
12
10

CGBP
185 x 8
205 x 4 PR
185 x 8//135 x 8

Skullcrusher with DB's?
25 each hand x 12 x 2

Single arm Reverse Cable Pulldown
22 x 12
33 x 9 x 2

BB curls
80 x 12 PR
100 x 9 PR
100 x 5//80 x 5

Cable Curls from the top
28 each side x 8-10 x3

DB Hammer
40 x 8 x 2
hurt my wrist so i stopped

Misc Abs
I figure I better start working my abs out,only takes like 10 minutes I guess

Comments:
Elbow didn't bug me too much, it wasn't a pain at least more of a discomfort. Haven't had a real tricep workout in a longgggg time felt good. Of course I had to roll my sleeves up and show off my twig arms I skipped shoulders this week but I'll do it next for sure. Those things need to grow. Sure they look big in my profile pic but in like a Back Bicep they look TINY!

I'm also startin to take dat dere creatine again too

[B-Neva]

Might take a week off the gym........or atleast a few more days. ****ty off season is ****ty!!

[Justin-27]

Kid needs a new program.
All the cool kids are doing Sheiko, up that frequency son!

[B-Neva]

Kid needs a new program.
All the cool kids are doing Sheiko, up that frequency son!

haha well at the moment my body is fudged up. I'm not really into the whole program thing but I'd like to try one maybe

[Justin-27]

haha well at the moment my body is fudged up. I'm not really into the whole program thing but I'd like to try one maybe

I used to follow your prep log and I know you've trained the one bp a day split for a long time. I'd PM Eric or Berto and see what they recommend. I think they'll agree cutting on the training to failure and increasing frequency would be a good start.

[B-Neva]

I used to follow your prep log and I know you've trained the one bp a day split for a long time. I'd PM Eric or Berto and see what they recommend. I think they'll agree cutting on the training to failure and increasing frequency would be a good start.

ya maybe I'll try that I guess. I'll have to fix my legs and back before I do it though because I don't think they will hold up squatting that much

[shawn3087]

give the Blueprint a look into.
im doing it now and crazy gains!
search for Mixelflick and he'll help you

[B-Neva]

give the Blueprint a look into.
im doing it now and crazy gains!
search for Mixelflick and he'll help you

Im on my phone so kinda hard to look into it too much but it Looks like you have to pay for said blueprint and I dont know about that

[shawn3087]

Im on my phone so kinda hard to look into it too much but it Looks like you have to pay for said blueprint and I dont know about that

yeah, thats the only bad part
well spent 30 bucks, jus sayin

[B-Neva]

yeah, thats the only bad part
well spent 30 bucks, jus sayin

I'll save my money for now! Thanks for the suggestion though

[BaFtub]

IMO run something that'll allow for some progression versus always winging it. You're at that level where some programming might do you some good yknow? Sheiko, Smolov, hell maybe something similar to Laynes power/hyper split or a West Side variation.

[B-Neva]

IMO run something that'll allow for some progression versus always winging it. You're at that level where some programming might do you some good yknow? Sheiko, Smolov, hell maybe something similar to Laynes power/hyper split or a West Side variation.

Yea when I feel better maybe then I'll try something. Everyone likes sheiko 29 so maybe that. I'll probably have to modify it a bit and not sure how auxiliary lifts would be worked in

[bwelch1985]

Yea when I feel better maybe then I'll try something. Everyone likes sheiko 29 so maybe that. I'll probably have to modify it a bit and not sure how auxiliary lifts would be worked in

sheiko is certainly great for improving your bench, squat and deadlift...and if those are your primary goals then i would highly recommend it. however, i found myself dreading going to the gym on several occasions while running #29 and it really took everything i had just to get through the prescribed reps for the main lifts on a lot of days.

IMO, get healthy for now...and really sit down and research possible lifting routines/programs that you might be considering. just make an informed decision based on YOUR GOALS.

[B-Neva]

sheiko is certainly great for improving your bench, squat and deadlift...and if those are your primary goals then i would highly recommend it. however, i found myself dreading going to the gym on several occasions while running #29 and it really took everything i had just to get through the prescribed reps for the main lifts on a lot of days.

IMO, get healthy for now...and really sit down and research possible lifting routines/programs that you might be considering. just make an informed decision based on YOUR GOALS.

Well thats one of the reasons I don't like the programs is because they are based off x amount of sets/reps and you might not get the prescribed amount. Say you have a ****ty day or something but I guess it doesn't really matter if you dont get the recommended amounts a few of the days

[B-Neva]

I plugged in my numbers for sheiko 29 and it certainly looks very doable. I thought I'd be working with higher weights but I guess the sheer amount of volume will take a toll on you and make it harder to do.

[Justin-27]

From what I understand (the little bit hehe), 29 is in the 68-72% (or I think that's right) range of 1RM, so it's actually not hard on the joints. I'd think you could pull it off with success no problem. Don't add any accessory movements other than what they have written on the 3 main days, if you want to do some light bb'ing stuff, go in Saturday to do that.

[B-Neva]

From what I understand (the little bit hehe), 29 is in the 68-72% (or I think that's right) range of 1RM, so it's actually not hard on the joints. I'd think you could pull it off with success no problem. Don't add any accessory movements other than what they have written on the 3 main days, if you want to do some light bb'ing stuff, go in Saturday to do that.

ahhh is that how the numbers work, so #30, 31 etc the %'s would go up? Man it's going to be hard not doing any other exercises LOL I'm so used to doing a variety of stuff instead of just the big 3.

[xKyle10]

I plugged in my numbers for sheiko 29 and it certainly looks very doable. I thought I'd be working with higher weights but I guess the sheer amount of volume will take a toll on you and make it harder to do.

I feel like I'm missing out with everyone running Sheiko

At some point this year I'll be running it! It looks too good to pass up and I have really taken a liking to full body type training, it takes a while to get accustomed to but its money once you start getting into it

[B-Neva]

I feel like I'm missing out with everyone running Sheiko

At some point this year I'll be running it! It looks too good to pass up and I have really taken a liking to full body type training, it takes a while to get accustomed to but its money once you start getting into it

I think the hardest part for me is only going to be only going to the gym 3x a week, I'm used to going 4 or 5! I will probably end up doing it just not right at this moment.

[Justin-27]

http://forum.bodybuilding.com/showth...ghlight=sheiko

Good info in the above thread.

[xKyle10]

I think the hardest part for me is only going to be only going to the gym 3x a week, I'm used to going 4 or 5! I will probably end up doing it just not right at this moment.

It's honestly not as bad as you think. I was used to going 6 but honestly I feel like I get a lot more out of FBR than split training, especially when it starts getting heavier. It's a weird feeling but there is a larger sense of pride/accomplishment. Also, you could always do cardio on the off days, thats what I do. Right now I am still hitting 4-5 and am able to go harder on cardio in the off days.

[Justin-27]

I think the hardest part for me is only going to be only going to the gym 3x a week, I'm used to going 4 or 5! I will probably end up doing it just not right at this moment.

Quality over quantity. No one needs an arm day....none of us are jay cutler or branch warren. Best to stop doing the training they do.

[B-Neva]

It's honestly not as bad as you think. I was used to going 6 but honestly I feel like I get a lot more out of FBR than split training, especially when it starts getting heavier. It's a weird feeling but there is a larger sense of pride/accomplishment. Also, you could always do cardio on the off days, thats what I do. Right now I am still hitting 4-5 and am able to go harder on cardio in the off days.

We'll just have to wait and see I guess. I doubt I will do cardio on off days though LOL

Quality over quantity. No one needs an arm day....none of us are jay cutler or branch warren. Best to stop doing the training they do.

with tiny arms like mine I need an arm day! lol

[xKyle10]

We'll just have to wait and see I guess. I doubt I will do cardio on off days though LOL

haha well if you are going balls out for 60-90 minutes on primarily compound lifts you honestly arent going to have much energy left to do cardio post-workout, belee' dat

[B-Neva]

Chest/Biceps

Incline HS
per side:
2p x 8
+10 x 6
+10 x 6
could have easily done more but held back

Incline DB
75 x 6
80 x 6
90 x 5

Flat Bench
185 x 8
205 x 7
205 x 6

Incline DB Fly
45 x 10
50 x 8-10 x 2

DB Curls
35 x 8 x 3

21's
50 x 21 x 2

Comments:
Didn't go to failure each time today, thats a first! Left a few reps for each set. Went to the chiro this morning, will probably go again Wed and I have a massage set up for next Friday

[Bnizzle163]

Chest/Biceps

Didn't go to failure each time today, thats a first! Left a few reps for each set. Went to the chiro this morning, will probably go again Wed and I have a massage set up for next Friday

You have made me proud, son

[B-Neva]

You have made me proud, son

hhaha alright then? lol

[B-Neva]

nomnomnom mcnuggets..............