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  1. #61
    Registered User BIGLANK's Avatar
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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!!!
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  2. #62
    Sheepdog #23 BigLarge's Avatar
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    2/25/2011

    De-Load-ish workout

    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
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

    "You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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  3. #63
    Sheepdog #23 BigLarge's Avatar
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    2/28/2011

    Dave Bates Low-Volume/Sheiko Wk 4 Day 1

    weights / sets / reps

    Squats:

    215x1
    260x1
    300x2x3
    345x2
    385x2x2

    Bench

    175x2
    210x3
    245x2
    280x3x3

    Squats

    215x2
    260x2
    300x2
    345x3x2

    Goodmornings

    135x3x5

    Decline Situps

    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.
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

    "You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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  4. #64
    Sheepdog #23 BigLarge's Avatar
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    3/1/2011

    Treadmill x 2 miles x 30 minutes


    Bodyweight: 219.8lbs


    Wow, lost 5lbs of water weight on my first low-carb day....
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

    "You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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  5. #65
    Banned mm55's Avatar
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    sheiko is good stuff man.
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  6. #66
    Registered User benchtochest's Avatar
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    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.
    Avi is old bros here is my current physique: http://forum.bodybuilding.com/showthread.php?t=154210021&p=1078661791#post1078661791 @7-8%bf
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  7. #67
    Sheepdog #23 BigLarge's Avatar
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    Originally Posted by mm55 View Post
    sheiko is good stuff man.
    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).

    Originally Posted by benchtochest View Post
    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.
    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.
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

    "You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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  8. #68
    Sheepdog #23 BigLarge's Avatar
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    Dave Bates Low-Volume

    weights / sets / reps
    Bench

    175x3
    210x3
    245x2
    280x2x2 (paused)
    290x2x2 (paused)

    Deadlifts

    285x2
    315x2
    385x3
    420x3
    445x2x2

    Bench

    195x2
    230x2
    265x2x3

    DB Flys ss w/ Tricep Ext
    30sx2x10

    Lunges ss w/ Situps
    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....
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

    "You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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  9. #69
    Registered User benchtochest's Avatar
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    Originally Posted by BigLarge View Post
    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.
    in4 excel spreadsheet
    Avi is old bros here is my current physique: http://forum.bodybuilding.com/showthread.php?t=154210021&p=1078661791#post1078661791 @7-8%bf
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  10. #70
    Sheepdog #23 BigLarge's Avatar
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    Here ya go....
    Attached Files
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

    "You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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  11. #71
    Banned mm55's Avatar
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    Nice work on everything brah.
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  12. #72
    Registered User benchtochest's Avatar
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    Originally Posted by BigLarge View Post
    Here ya go....
    Where are the % aqnd this is = to which sheiko?
    Avi is old bros here is my current physique: http://forum.bodybuilding.com/showthread.php?t=154210021&p=1078661791#post1078661791 @7-8%bf
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  13. #73
    Sheepdog #23 BigLarge's Avatar
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    Originally Posted by benchtochest View Post
    Where are the % aqnd this is = to which sheiko?
    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.
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

    "You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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  14. #74
    Sheepdog #23 BigLarge's Avatar
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    3/3/2011

    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!
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

    "You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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  15. #75
    Sheepdog #23 BigLarge's Avatar
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    3/4/2011

    WK 4 Workout 3

    weight / sets / reps


    Squats

    215x2
    260x3
    300x2
    345x3x3

    Bench

    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.....
    RAW ELITE OR DIE

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  16. #76
    Sheepdog #23 BigLarge's Avatar
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    3/5/2011

    GPP/Assistance Day

    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
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

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  17. #77
    Registered User benchtochest's Avatar
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    Originally Posted by BigLarge View Post
    WK 4 Workout 3

    weight / sets / reps


    Squats

    215x2
    260x3
    300x2
    345x3x3

    Bench

    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.....
    how was the arnold expo and what does it consist of (noob lolz)
    Avi is old bros here is my current physique: http://forum.bodybuilding.com/showthread.php?t=154210021&p=1078661791#post1078661791 @7-8%bf
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  18. #78
    Sheepdog #23 BigLarge's Avatar
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    Originally Posted by benchtochest View Post
    how was the arnold expo and what does it consist of (noob lolz)
    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.
    RAW ELITE OR DIE

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  19. #79
    Sheepdog #23 BigLarge's Avatar
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    3/7/2011

    Week 5 Workout 2

    weights / sets / reps

    Bench

    195x3
    210x3
    245x3
    265x3x3

    Squats

    215x5
    260x5
    300x4x5

    Bench

    195x4
    225x4
    245x4x4

    Tricep Ext. superset w/ Flys

    30sx2x10

    Goodmornings superset w/ decline situps

    135x2x5 / 20lbsx2x5
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

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    Sheepdog #23 BigLarge's Avatar
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    3/8/2011

    Treadmill x 35 min x 2.5 miles


    Bodyweight: 220.2
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    Sheepdog #23 BigLarge's Avatar
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    3/9/2011

    Week 5 Workout 2

    weights / sets / reps

    bodyweight: 220.8lbs

    Deadlifts

    285x3
    315x2x3
    385x2x3
    405x3x3

    Bench

    195x4
    225x5
    245x4x4

    Deadlifts from Knees

    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....
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  22. #82
    Registered User BIGLANK's Avatar
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    Regarding low carb and this type volume, "I TOLD YOU SO".
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    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.
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    Sheepdog #23 BigLarge's Avatar
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    Talking

    Originally Posted by BIGLANK View Post
    Regarding low carb and this type volume, "I TOLD YOU SO".
    Taking advice from you on Keto would be similar to taking advice from you on bench press

    OH SNAP


    Originally Posted by mm55 View Post
    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.
    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
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  25. #85
    Registered User BIGLANK's Avatar
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    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.
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  26. #86
    Sheepdog #23 BigLarge's Avatar
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    Originally Posted by BIGLANK View Post
    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.
    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
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  27. #87
    Registered User BIGLANK's Avatar
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    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.
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  28. #88
    Sheepdog #23 BigLarge's Avatar
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    3/11/2011

    Week 5 Workout 3

    Bench

    175x4
    210x4
    245x3
    265x3
    280x2x2
    300x1
    280x2x2
    265x3
    225x4
    195x4

    Flys superset with rope pushdowns

    32.5lbs flys, 70lb, 90lb, 110lb pushdowns x 3 x 10

    Squats

    215x4
    260x2x3
    300x3
    325x4x3

    Goodmornings superset with weight situps

    135lb GMs, 20lb situps x 3 x 5
    RAW ELITE OR DIE

    1500 @ 242, raw (6-7-14)

    "You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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  29. #89
    Sheepdog #23 BigLarge's Avatar
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    3/12/2011

    GPP/Assistance Day

    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
    RAW ELITE OR DIE

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  30. #90
    Registered User benchtochest's Avatar
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    strong ass bench,

    how long are you dieting for?
    Avi is old bros here is my current physique: http://forum.bodybuilding.com/showthread.php?t=154210021&p=1078661791#post1078661791 @7-8%bf
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