Log Day 1:
I wanted to start a log to really have an easy way to track my goals and stay on top of it all. I will log on every training day.
Ive been lifting for about 26 months total and was around 147 lbs when I started. Ive gained nearly 30 lbs, putting me at 175 today, mostly of muscle and will continue to climb till I hit my goal of 190/195lbs. I will be doing a show sometime towards the end of this year or early 2014.. the exact date im unsure of but my main priority has been getting everything in line with my goals: training intensity, NUTRITION!!, proper Form on all techniques, water intake, proper rest and just learning as much as I can.
Im currently about 3 months into a proper "clean bulk" of NOT MISSING any meals.
I hit my numbers.
My Macros:
225P/385C/95F
My training partner Chris or "TakedaShingen" has been an incredible help in pushing me to get on the right track and taking me beyond any limitations I used to think existed. We train the three fold, mind, body and spirit. I have found that the disciplines Ive learned under the Iron can be applied to all areas of life. Im grateful for and look forward to EVERY DAY that I get to lift. I leave the gym thinking about coming back again... and as grateful as I am to be done at times after 20 sets of squats... Im always itching to get back under that bar.
We just ran Sheiko 29 which was AWESOME !!!! For those of you that dont know Sheiko was a program developed by Boris Sheiko (russian olympic powerlifting trainer) to help the numbers grow with the main three Oly lifts.. Bench, Squats and Deads. it was incredibly high volume on those compounds and really helped me to improve my forms on all of them.. (when youre doing 30-45 sets of squats a week you had better develop damn good form!!)
Typically I hit 35-45 sets in any given training session which logs me about 2-3 hours in the gym each training day. Its long, intense, and certainly a grind but I cant imagine doing it any other way.
Since I just finished running Sheiko 29 I wanted to take run this week as an intense hypertrophy week to just pummel the accessory work that was perhaps slightly neglected while running sheiko.
Yesterdays Workout MONDAY 4/1/2013 :
HYPERTROPHY- lower weight, high reps
primarily Pull based movements & a ton of SUPER-SETS !
Lets go!!!
Close-grip Cable Low rows with 100lbs slow and controlled
12X5
superset with
Negative wide grip pullups ( fast up and 8 seconds count down on the negative)
5X5
(on last 2 rounds grip really failed only got 3 negative pullups in a row. paused then GOT EM !!! )
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superset Round 2
DB Rows with 60 Lb
15 X 3
superset with
20 Lb lateral DB raises
10X 3
superset with: (KEEP ON MOVIN' !!!!)
15 lb Reverse db Flies to hit posterior deltoids
12X3
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Barbell shrugs with BB behind back, Slow and focused
100lb BB
40X3 with a 10 second count every 20 reps ! BAM !!
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Round 3 of supersets !
Needed to crush delts more !!
6 way shoulder raises with 15lb DB (6 reps per motion=1 rep X 10.. so each set is 60 reps)
10X 3
Superset with
Bench dips
30x3
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Round 4 of supersets!!! Was beat up but the pre workout helped keep me stimmed up a bit and rearing for some more... (shut up body!! I run this show!!)
HAMMER CURL DROP SET SUPER SETs to close
30LB 10X per arm X4
right onto
20LBs 15X per arm X4
and 10LBs 16X per arm X4 (but I totaly got 25 per arm on the last round... might as well get it in right??)
REPS for the day: 814.
I spent 15 minutes in the sauna after. It was a great workout.. Im certainly going to be feeling that one!
oh and my name is Dan
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04-02-2013, 01:50 PM #1
Consistent & Brutal hard work pays off. Grind on the mind. Team ROSHAN
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04-02-2013, 02:03 PM #2
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04-02-2013, 02:15 PM #3
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
Your well on the way too your goals
Especially with Chris and you both running Skeiko
Your both going to grow and then kill a show or two___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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04-02-2013, 02:23 PM #4
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04-02-2013, 05:20 PM #5
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04-03-2013, 03:01 PM #6
HYPERTROPHY SESSION! GETTIN' IT IN!! Team ROSHAN
Training Day 2
2 of 4.
Start weight today 4/3/2013 176.4LBs
Woke up feeling really tired from lack of much sleep but took a preworkout, got my head in the game, and CRUSHED!!!
Deload week/Hypertrophy day 2 of the week, Super high reps and drop sets/supersets
WORKOUT:
Inclined leg press calf superset (for calves I hit three forms to target all three of the triceps surae/calf muscles)
180lbs: 15x press
superset
calves:
15X 15X 15X
270lbs:
10X press
superset
calves:
25X 25X 25X
DROP SET:
3 plates per side start
15Xdrop a plate 15X drop a plate 15X per leg individually
then Calves 25X 25X 25X
Stiff leg deads with kettle ball
X20
superset
body weight Lunges and squats and box step ups
form:
lunge lunge squat squat (10 lunges and 10 squats each direction, down and back)
10X box step ups
ROUND 2
Same thing ^ but added in 6 pushups after every lunge lunge squat squat.
FEELIN GOOD!!
ISOLATERAL HAMMER STRENGTH BENCH PRESS:
Warm up:
90lbs X 10 then 5X each arm
work sets:
140lbs X12, X2 sets
180lbs X8 .. I wanted 8 again on the second round but got 6 > .. next time !!!!
90Lbs X15 then 7X per side till failure
MYO REP CABLE FLIES:
40lbs 10X X1
then sets of 5X with 10 seconds rest in bewteen, 16 sets of that weight
50lbs 5X 4
60lbs 5X1 failure reached here
TWO HANDED OVERHEAD TRI-EXTENSIONS DROPSET SUPERSETS, no rests, no break. just GO !!!
70 lbs X10
65 lbs X10
60 lbs X10
55 lbs X8
50 lbs X8
45 lbs X8
35 lbs X8
then right into SINGLE ARM TRI-EXTENSIONS:
15 lbs X20 per arm
20 lbs X8 per arm
INCREASING WEIGHT SUPERSET CURLS ( reps per arm):
20 lbs X10
25 lbs X10
30 lbs X8
35 lbs X8
40 lbs X6
Overall:
Today was a great workout! Im excited to start Sheiko again next monday but its always important to have a Deload week... I guess.. ha !
Post training Meal:
Jasmine rice bag, 303 grams of italian pork sausage, 2 english muffins and a Carnivore protein shake with some creatine and BCAA's
MAKIN' GAINS !!
~Team Roshan
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04-05-2013, 12:37 PM #7
Friday training session! Gettin it in!
Its friday april 5th 2013!
Last day of hyper before starting up Sheiko again!
Here we go!
Deadlifts:
135x10
185x8x2
225x6x4
245x4x2
255x3x3
12 sets total ^
SUPER SET!
6ways- 10x10
DB side laterals- 15x15
Rear Delt Band Aparts- 15
BB Curls- 40x15
BB OHP behind head- 40x10
BB OHP in front- 40x10
5 rounds of this 6 exercise superset!
30 sets total ^
CORE!!
Pulse ups 25x 2
Crunches 25x2
Maison twist/side raise superset
25x2 each exercise
Ran out of time before work.. But ill make up for that tomorrow! HELL YEAH! TELL ME I CANT!
Team RoshanLast edited by ROSHAN88; 04-05-2013 at 09:48 PM.
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04-08-2013, 09:57 PM #8
4-8-2013 Sheiko 29 week 4 begins
It has served me very well in helping me really develop my form on the main three lifts & thatll help me in all areas! Time to squat!!!
Sheiko 29 week 4
Squats
Lbs. reps. Sets
140 x5 x1
165 x4 x1
195 x3 x2
225 x3 x6
Bench
160 X5 X1
185 X5 X1
215 X4 X5
DB flies with 37.5s slow and focused 1x 12, 1x10 & 2x15
Dips: 5 rounds
30
25
19
20
16
Front squats
110 X5 X2
135 X4 X2
155 X3 X2
Wanted to hit standing good mornings & core!! still had a bunch in me but just ran out of time...
Ill just crush on my "off day" tomorrow with interval sprints & core!
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04-09-2013, 04:15 AM #9
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04-09-2013, 12:04 PM #10
Haha thanks!
yeah man! Once were not running such regulated percentages i can test that out. My squat form is pretty tight (at least low bar back squats).. I need to work on front squats though.
& my heels were much better after i took off my shoes !
Cant wait to start our next split.. Gunna be super messed up!
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04-09-2013, 12:08 PM #11
Core cardio session! Gettin it!!
4-9-2013
Yesterday ran out of time at the gym so to make up for it i thought up a nice way to brutalize my "off day"
Im bulking so my cardios primarily been from compounds.. But ive noticed that ive gained a little more fat that id like (i know its expected) so in going to add 1 core/cardio day to each training week on my "off day"...
I mean..
I wasnt squatting, benching, or doing deads... So its an off day, right?
I did 5 rounds of the following:
Each round: run 400m, 8 bleacher sprints,
150 reps on core.. No rest in between anything!!!
Core consisted of : In and outs, bicycles, oblique side v-up raises, mason twists, scissors, swim kicks, reverse crunches &reach up sit ups..
Had to mix it up each round of core^
Repeat x5
Then after the 2,000 meters, 40 bleacher sprints, & 750 reps on core i did 2x 300 meter (football field) sprints all out &
A suicide like this: run to 10m back to base, 20m-> base, 30m -> base up to the 50 meter then back.
I was pretty spent. Was a great session. Feeling awesome. Blood oxygen levels up.
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04-10-2013, 09:32 PM #12
Week 4 of Sheiko 29
SHEIKO 29
Week 4
Wed 4-10-2013
Was feeling pretty roughed up this morning from monday & tuesdays sessions. Chest was trashed still but 15 sets of bench isnt too bad ! Pounded some C4 & was ready to rock n' roll!
Bench press
Lbs. Reps. Sets
145 5 1
170 4 1
200 3 2
230 3 2
240 2 1
235 2 1
225 2 1
Deadlifts
135 5 1
160 3 1
190 3 1
225 3 2
250 3 3
270 3 2
250 2 2
Bench
145 5 1
170 5 1
200 5 4
DB Flies. 35 lbs 5x10
Was a good session. Going to take this day off to grow & heal so i can close out the program strong on friday!!!
~Team ROSHAN
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04-13-2013, 05:44 PM #13
4-12-2013 session, final day of Sheiko 29
So I just finished all four weeks of Sheiko 29. It was more bench heavy than anything regarding the main three lifts but It was also pretty great to squat 2-3 days a week..
Week four in particular was pretty rough on the chest (growing !! hell yeah!!) As soon as it would start to actually be less sore you'd just pummel it agiain with 10-18 sets on flat bench. If your push is your weak area this is a great Sheiko program to run. It really helped to improve on squat/dead/bench form and also is a great way to guage where youre at with your max's by running a precise percentage table and sticking to the program.
friday 4-12 :
HERE WE GO !!
squats:
150 1X5
165 1X4
195 2x3
225 6x3
Bench
145 1X6
170 1X5
200 2X4
230 2x3
240 1X2
annnddddd back down we go, like running an RPE program today
230 4X3
200 1X4
170 1X6
145 1X6 (heaviest 145 of my life haha)
DB flies/Dips super set
with 35 LBs dbs
1X15/12 dips
1x15/15 dips
1x24/16 dips
1X19.75/ 10 dips (it was 19.75 because it was probably the ugliest last rep of all time ! but I got that Mother up !!!)
Starting a new split again on monday, going to be HEAVY GRUELING & all TYPES of terrible. I cant wait !!!
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04-15-2013, 09:45 PM #14
New split! 4-15-2013
Was pumped to start a new split written by alex at beast fitness. The man knows what hes talking about.
Heres day 1 :
4-15-2013
BB rows reps 3-5
Warm up:
135x 15
Work sets
205X4 , 3 sets
Weighted chin ups reps 6-10
Belt around waist
25lbs x8
45lbs x5.. I was a bit disappointed with 5 was gunning for 6-7 but it just means i need to push harder & get better at those.
Wide lat pulldowns reps 6-10
120x10
140x 7
Flat BB bench, reps 3-5
Definitely had to warm up my chest after week 4 of sheiko 29's brutal incessant beating of it.
Warm up:
Bar x 20
135 x8
Work sets
225x 4 , 2 sets
235 x3
Weighted dips weight around waist
45lbs x 12
70x 10
70x6
Overhead BB press
Warm up
20x 15
Work sets, reps 6-10
Had to stay relatively light.. My posterior delts were bitchin. Train hard, but smart!
80x 10
90x8
80x10
Skull crushers, reps 6-10
80x10
90x9
90x8
Finished with core & calves
Hanging leg raises/calves
Calves were done with a 32 kg kettle ball in each hand 140lbs or so.
8/12
10/15
Felt great! Super solid workout! Kinda wished i had squatted but thats alright!
BEAST
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04-16-2013, 10:50 PM #15
Day 2! 4/16/2013
Day 2, tuesday 4-16-2013
ITS GO TIME!!
Low bar Squats, rep range 3-5
Warm up
Barx10
135x8
Work sets:
225x5
245x5
265x3
Incline leg press, reps 6-10
540x10
630x10
720x 10
Leg extension, reps 6-10
205 x 10
220x10
250 x8 --> damn machine needs more plates... Or maybe i need a new gym..
Deadlifts, reps 5-8
Time to build that grip!!
Warm up
135x8
Work sets
225x8
275x6
295x4
^was pissed that i couldnt get a 5th here.. Next time ill pull 8!!!
Stiff leg deads, reps 5-8
Warm up:
95x8
Work sets
135x8
185x6
205x6
Lying leg curls, reps 6-10
100x10 x2
130x6
Cable crunches, reps 12-15
90x25 superset up to 135x25
135x80
Felt amazing after this. Went home & ate a 1700 cal dinner... Gotta love refeed day!
Team roshan
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04-17-2013, 03:25 AM #16
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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04-17-2013, 09:07 PM #17
Thanks bro, Im just working hard and focusing on keeping everything in line with my goals.. I WILL gring my way onto the stage and i WILL do whatever i have to to be my best !
& I know thats right, Chris is going to come crush this monday !!!! I know the injured gym time off itch feeling... its the worst.. Hes got this though. thanks for checkin in bro. You should definitely give sheiko a test run sometime. Its a good time
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04-20-2013, 09:36 AM #18
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04-22-2013, 01:53 PM #19
I missed logging my sessions for a few days but here was my 4-18-2013 log:
HYPER upper day
Incline DB press, 8-12 reps
Warm up: 45X16
work sets
65X12
75X8
" "X9
Decline Smith press, reps 12-15
warm up
90x 12
Work sets
140X15
160X13
170X12
Hyper Flies, Machine, 12-20 reps
120X20 this was stupid light.. I should have counted it as a warm up.. now I know ! makin GAINS !!!
180X15
T bar Rows
90x20
135X8 no trouble with the weight, but holding solid form and base was a bit of an issue.. so to really get a solid contraction I went back to 90lbs. felt great, clean.
90X16
DB 1 arm rows, 8-12 reps per arm
45x12
60X10
75X8
20X6 with 3 second contraction at top
Low rows, wide grip cable, 8-12 reps
80 X12 X2
90X12.... heres where it got good. forgot that it was supposed to be a 1.5 rep rep movement so I had to redo those sets
60X8 X2
70 X9
Curls 4 sets super slow, 8-12 reps per arm
focusing on the contraction and TUT
25X12
30X8 1 second holds on tops of the contraction
30X10
20X10---> 5 second count on the negative.. pump was so killer that I couldnt reach my hood to pull it up ! HELL YEAH!!
Cable Curls 1.5 rep movements, 8-12 reps
70X12 X2
CRUSHING !
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04-22-2013, 01:55 PM #20
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04-22-2013, 02:06 PM #21
POWER session, 4/22/2013
PULL DAY !!! WOOOOOO! gotta grow these wings ! GROW !! Here was todays session with Chris Hanley back on the grind again (not that he ever wasnt really) !!! YEAH !
Bent BB rows, 3-5 reps
warm up
135X
work sets
185x 5
205X5
185X5
weighted pullups, 6-10 reps
25 lbs X 10
45lbs X 6 --> that was an ugly looking 6th rep but I made it happen !!
wide grip pull downs, 6-10 reps
120X 10
120X12
BB bench, 3-5 reps
185 X6
205 X6
220 X5
Weighted dips, 6-10 reps
45lbs x12 superset 10x clapping pushups
70lbs x 8 superset regular pushups
Standing military, 6-10 reps - superset with Heavy resistance band pull apart for posterior delts
95x10
95 x 7 (i had 11 movements but i didnt touch my chest on the first 4 so hanley said **** that **** son !)
115X7
BB curls - superset with sets of 15 twice and last set of 25 all with 10 second holds at the last rep
80X8
" " x10
" "x10
Tri skull crushers
80X12
90X 10
100X 7
Was a good hit today. Super tight form and crushed it in less than 2 hours !
BAM!! MAKING GAINZ !!
~Team ROSHAN
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04-22-2013, 02:10 PM #22
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04-23-2013, 10:20 PM #23
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04-24-2013, 07:04 AM #24
Crushing another Session 4/23/2013
4/23/2013
Power leg day!!!
GET IT!!
Squats, 3-5 reps
Warm up
135x6
Work sets
225x5 x2
235x5
Incline leg press, 6-10 reps
450x 10
540x10
540x12
Leg extensions, 6-10 reps
195x10
240x10
255x10
Dead lifts, 5-8 reps
Warm up
135x10
Work sets
225x6
275x6 x2
Stiff leg deads
100lb BB x10 x2
100x12
CORE!!
Super super super super-duper set
In and outs with kettle ball above head
X40
Side raises with 40kg KB
X12 per side
Reverse crunches
X40
Reach up sit ups with KB
X18
Reach backs, legs held out & with KB
X15
Mason twist
X50
Then repeat entire circuit again
But i got 100 on the last/second round of mason twists!!
HELL YEAH!
Feeling great with my new macros & more carbs! TIME TO GROW!!
New numbers: 225p/450 carbs on lifting days& 75g fats!
Team roshan
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04-24-2013, 11:35 PM #25
Hyper upper day!! 4/24/2013
Hows everyone doin? I know youre all crushing it!! Came to destroy today! Living in it!! Hungry!!!!
Wed, 4/24/2013
Incline DB press, 8-12 reps
Warm up
45x15
Work sets:
60x12
65x12
70x12
Decline smith press, 12-15 reps
90x25
140x 15
160x15
Flat DB flies, 12-20
37.5x16
" " X15
Tbar rows superset with rear band pull aparts
70x20. -> X20
90x12. -> x20
95x12. -> X40
DB rows, really focusing on the contraction & form over weight.. Always progressing, no failed reps.
45x12 x2
50x12
1.5 rep scheme- wide grip low cable rows, 8-12 reps
80x12x3
Damn... Why do ppl work isolated forearms?? Just do these... **** was on fire!!
DB Bicep curl (8-12), superset with 1.5 rep scheme DB hammer curls , (12-20)
35x10-----20x12
30x11------15x12
30x12-----15x16---superset with rear band pulls 50x & 30 overhead pulls.
35x12----> super set with 40xrear band pull aparts &25 overhead pulls...
My posterior delts were destroyed from these pull aparts.. Felt so good. Another session crushed!
Feeling great with 65 more grams of carbs on training days. A Good move for sure! Heal times up, energy is up..
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04-28-2013, 06:41 PM #26
4/25/2013
Been super swamped between final projects, school and playing with 6 bands.. havent been able to post anything for a few days.. but ive still be hitting it hard..
Sumo Deads, 8-12 reps
warm up
135x15
work sets
185x14
225X12
255X8
Stiff leg DB deads, 12-15 reps
40's x14
x15
x18
Leg Curls 1.5's, 15-20 reps
120X18
135x17
150x20 -> damn that felt crazy !! Hell yeah !!!
Front squats 8-12 reps
105 X12
135 X12
155 X10
Close feet hack squats, 12-15 reps
140X15
160X15
190X15
leg extensions 1.5's, 15-20 reps
90X19
110X17
110X18
then I hit about 400 reps on core later that day at home.
Oblique v ups
in and outs
mason twists
scissors
and
bicycles
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04-29-2013, 09:40 AM #27
4/29/2013 power session
4/29/2013
Bent bb rows, 3-5 reps
Warm up
135x8
185x5
195x5
195x5
Weighted pullups, 6-10
25lbX10
45X8 <--not mad about that!!!!
Wide lat pulldowns, 6-10
120X10
120X12
Flat BB bench, 3-5 reps
185x7
205x5
215x5
Weighted dips, 8-12reps
35x10
80x8
Standing military press 6-10
95x10
105x7
105x7 (really 5.5 on my own.. Beyond failed on that last set)
Curls bb, 6-10
80x 8
70x10
Skull crushers 8-12 reps
70x12
80x12
80x10
Ran out of time but im going to hit 5-700 reps on core later.
Feeling good. Nice clean sets today, great contractions.. Always progressing!
Team Roshan
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04-29-2013, 04:40 PM #28
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04-29-2013, 09:34 PM #29
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04-30-2013, 12:49 PM #30
4/30/2013, power legs!
4/30/2013
Power legs!!
Squats, 3-5 reps
Warm up
135x6 x2
205x5
225x5x2
Leg press, 6-10 reps
450x10
540x10
630x10
Leg extensions, 5-8
150x10
210x10
230x8
Dead lifts, 5-8 reps
225x8
245x8
275x6
Romanian SLDs, 5-8 reps
135x10
155x10
185x12
Lying leg curls, 6-10 reps
70x12
90x10
90x10
Very solid today. Havent eaten my usual 75-100 g of carbs 1.5 hours before workout so far this week. Ive noticed a difference in my energy levels and focus. Always helps power through anything!!
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