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!!!
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
1477 @ 236, raw (12-15-12)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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
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
1477 @ 236, raw (12-15-12)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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
1477 @ 236, raw (12-15-12)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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.
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
1477 @ 236, raw (12-15-12)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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
1477 @ 236, raw (12-15-12)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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)
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
1477 @ 236, raw (12-15-12)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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....
RAW ELITE OR DIE
1477 @ 236, raw (12-15-12)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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.
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
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
RAW ELITE OR DIE
1477 @ 236, raw (12-15-12)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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.
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
RAW ELITE OR DIE
1477 @ 236, raw (12-15-12)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny phaggot" - Mark Ripptoe
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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