Rusted and Weathered: Nikonguy's last journal.

[OTH51]

Deadlift to knees and finish
195x3
230x3
270x3x2
290x2x4

Good job on these! I FUKK!N hate them. Strong round of Shieko.

[tmonkey]

Good job on these! I FUKK!N hate them. Strong round of Shieko.

need to look up shieko but with my back any program wih deads of any kind is usually a bad idea for me.


what camera are you shooting? my cousin loves his d3s. use canon myself - don't neg me bro.

[Nikonguy]

need to look up shieko but with my back any program wih deads of any kind is usually a bad idea for me.


what camera are you shooting? my cousin loves his d3s. use canon myself - don't neg me bro.

Wow, has it been over a week since I updated? These days I shoot with a Nikon D200, but not often enough.
I used Canons while doing some beach potraits a couple of years ago for a friend's company. the 30Ds were built like tanks and took great pics.

Sun. 11/20: Sheiko #29, week 2, day 3
Squat
Bench press
Squat

Wed. 11/23
Random bench press

Sat. 11/26
OH press, 5-3-1 template
Dips
Chins

Pounded down lots of food Thursday and Saturday. I'm a chronic under eater who can't drop weight.
I think my metabolism is pretty screwed up so I'm adding 200 calories. per week for the next few weeks to see what happens.

Back to Sheiko tomorrow.

[Tifflex]

Hi Ed. How do you track macros?

[Nikonguy]

Hi Ed. How do you track macros?

Hi Tiffany. I use livestrong.com to track things.


Monday 11/28/11
Sheiko #29
Week 3, day 1

Bench press only
bar x10x3 alternated with face pulls x 10x3
75x10
105x5
125x4
145x3x2
165x3x2
175x3
185x3
165x3
165x4
145x10 narrow grip

Db fly 15x10x5

[wedjim]

Yeah, livestrong is great!

Pyramids look strong, lots of volume! I was reading a routine that started at 50 reps and worked down to 5, then back up. But I think what you have here would be better for gains since it isn't so crazy light to start and end with? Have you tried both ways?

[Nikonguy]

Yeah, livestrong is great!

Pyramids look strong, lots of volume! I was reading a routine that started at 50 reps and worked down to 5, then back up. But I think what you have here would be better for gains since it isn't so crazy light to start and end with? Have you tried both ways?

Thanks wedjim.

The workout pretty much followed Sheiko as far as total numbers of reps. It should have been 165x3x6 but I decided to move up to 175x3 and 185x3 for one set each, then back down to 165x3. The 145x10 was just extra.

I did something similar with today's squat session . . . .

Tuesday 11/29/11
Sheiko #29
Week 3, day 1b

Squat
165x5
195x4
225x3x2
255x3 1 extra rep
265x2 10 lbs. over
275x2 20 lbs. over
280x1 25 lbs. over
240x4x3
I left off some lighter squats but I'll use them as recovery work tomorrow

This felt very good. The small increase in calories (mostly carbs ) seems to be helping but I'm also paying close attention to the following:
a. Tight fitting, heavy weight T shirt to keep the bar from shifting.
b. Lots of chalk on the bar for the same reason.
c. Attention to deep breathing and holding breath during reps.
d. Shoulders and posterior chain tight before taking the bar.

You know, stuff I'm supposed to be doing.

[Nikonguy]

Saturday 12/03/11
Sheiko #29
Week 3

Deficit deadlift
195x3x2
230x3x2
2503x4

OH press (subed for bench press)
60x5
75x4
85x3x2
95x2x3
105x2x2
95x3x2

Dumbbell fly 10x3

Rack deadlift
200x4
2704x2
310x3x2
345x2x3

GMs 135x5x3

[Nikonguy]

Update:

The last 2 weeks of training were pre-empted by . . .
-the last 2 weeks of school
-removing 85 feet of old fence
-building 85 feet of new fence
-putting up Christmas lights and decor
-Christmas shopping

The next 2 weeks will be
-hunting
-Christmas
-hunting
-New Years

I'll start back up on January 2nd

[Nikonguy]

1st training of 2012!

Shoulders and traps

Press 90x6x3

DB press 25x6x3

Side lateral DB raise 15x6x2

Bent over DB lateral raise 15x6

Barbell shrug 185x6x2

Upright row (E-Z curl bar) 65x6x2

[Swann74]

1st training of 2012!

Shoulders and traps

Press 90x6x3

DB press 25x6x3

Side lateral DB raise 15x6x2

Bent over DB lateral raise 15x6

Barbell shrug 185x6x2

Upright row (E-Z curl bar) 65x6x2

Welcome to the New Year. Git 'er done!

[Nikonguy]

Welcome to the New Year. Git 'er done!

Thanks. I'm kinda easing back into it after 4 weeks off.

[Tifflex]

Happy New Year Ed!

[Nikonguy]

Happy New Year Ed!

Thanks Tiff and the same to you!

[Nikonguy]

Legs and abs

Squat 205x6x3

Leg extention 120x6x3

SLDL 150x6x3

Standing calf raise 255x6x3

Cable crunches 120x10x3

Arms

Assisted chin 6x3

E-Z bar curl 60x6x3

DB curl 20x6x3

DB hammer curl 30x6x3

Skull crusher 50x6x3

Cable press down 120x6x3

OH tricep extention 50x6x3

This was 2 days training done in one.
Weights at abt. 80% through the first week. I'll start some linear progression on week two.
Not your father's usual PL program.

[Swann74]

Not your father's usual PL program.

Nope... but if it works, then who cares that it's atypical? Good stuff.

[generetired]

Glad to see you are back at it in 2012. Solid workouts.

[Nikonguy]

Nope... but if it works, then who cares that it's atypical? Good stuff.

It definitly delivers the pump, even at week #1 weight.

Glad to see you are back at it in 2012. Solid workouts.

Thanks. Pretty psyched about this year.

[wedjim]

Looks good for 2012 so far, doing arms on the same day as legs must have been tuff, but you got it done so kudos! Assuming the fence is all done and out of the way too? haha

[Nikonguy]

Looks good for 2012 so far, doing arms on the same day as legs must have been tuff, but you got it done so kudos! Assuming the fence is all done and out of the way too? haha

LOL, back fence done; longer side fence in the near future.

Chest and abs

Push ups 5x10

Bench press 150x6x3

Narrow grip bench press 135x6x2

Incline bench press 115x5x2

Wussy dips 6x3

Leg raises 10x4

Too much bench warm up cost me reps by the time I got to inclines.

[Bronzebird]

My goal is check in weekly bro...I'll be watching that bench soar!

[generetired]

Also looking forward to your progress in the new year. Nice work on the chest.

[Nikonguy]

My goal is check in weekly bro...I'll be watching that bench soar!

Also looking forward to your progress in the new year. Nice work on the chest.

Thanks guys, accoutability is a good thing.

Saturday, 01/07/12

Back

Assisted pull up 6x3

Deadlift 295x6x3

Circuit:
Yates row 155x6x3
Reverse grip lat pull down 140x6x3
GM 135x6x3

Notes: The week ended ok. A little off the scheduled program in terms of days but
a good start to the new year.

This week will be FUBAR because I'll be away from home Wed. thru Mon. to finish out
the hunting season. Hope to put a couple of deer in the freezer.

[Bronzebird]

Thanks guys, accoutability is a good thing.

Saturday, 01/07/12

Back

Assisted pull up 6x3

Deadlift 295x6x3

Circuit:
Yates row 155x6x3
Reverse grip lat pull down 140x6x3
GM 135x6x3

Notes: The week ended ok. A little off the scheduled program in terms of days but
a good start to the new year.

This week will be FUBAR because I'll be away from home Wed. thru Mon. to finish out
the hunting season. Hope to put a couple of deer in the freezer.

Best of luck hunting and get your workout in by the campfire...I'm sure you can find a big asz log to curl and press? Pics please!

[wedjim]

Wussy dips, lulz.

I find myself doing too many warm ups and hurting my numbers too. But, I think in the long run avoiding injury and protecting the shoulders, must be the smartest way to do it if we are to keep seeing improvements.


Hope you bagged some big ones!

[Nikonguy]

Best of luck hunting and get your workout in by the campfire...I'm sure you can find a big asz log to curl and press? Pics please!

Thanks Marty. Lots of tree climbing, and humping up and down some Alabama real estate.

Wussy dips, lulz.

I find myself doing too many warm ups and hurting my numbers too. But, I think in the long run avoiding injury and protecting the shoulders, must be the smartest way to do it if we are to keep seeing improvements.


Hope you bagged some big ones!

I waited until the last 2 days of my season but scored with a buck and a doe.

Shoulders

Press 95x6x3

Seated DB press 30x6x3

DB side laterals 20x6x2

DB bent over lateral 15x6x2

Barbell shrug 185x6x2

E-Z bar upright row 65x6x2

[Nikonguy]

O Hai!

Started back today with . . . .

Chest and Tris

Bench press
160x5
165x5
170x4

Narrow grip bench press
150x5x2

Incline DB press
45x6x2

Dips
6x2

Skull crushers
55x6x3

Cable press down
100x6x2

OH tricep extention
45x6x2

This is a slightly modified Max OT program done with a 4 day split instead of 5.

[Swann74]

O Hai!

Started back today with . . . .

Chest and Tris

Bench press
160x5
165x5
170x4

Narrow grip bench press
150x5x2

Incline DB press
45x6x2

Dips
6x2

Skull crushers
55x6x3

Cable press down
100x6x2

OH tricep extention
45x6x2

This is a slightly modified Max OT program done with a 4 day split instead of 5.

Welcome back my friend!

Aware me on the Max OT program?

[Nikonguy]

Welcome back my friend!

Aware me on the Max OT program?

In a nut shell:
5 day split
2 body parts per day
6 to 9 sets per body part
reps in the 4-6 rep range
increase weight asap

[Hibiscus09]

Nice job on the workout, Ed!

I hope you've had a nice Monday and a great rest of the week!