Consistent & Brutal hard work pays off. Grind on the mind. Team ROSHAN

[ROSHAN88]

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 !!! )

--------------------
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

----------------

Barbell shrugs with BB behind back, Slow and focused

100lb BB

40X3 with a 10 second count every 20 reps ! BAM !!
----------------

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

------------------------

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

[TakedaShingen]

In the "sauna," he says. Funny guy.

Let's go brotha. Time to GROW!!!

[Ccm644]

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

[TakedaShingen]

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

My man Dean up in the place.

Both of us have come a looooong way.

[ROSHAN88]

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

Thanks dean! We want this & were gunning for it! I cant wait to lift tomorrow morning! & Sheiko is great! Have you ran the program before?

[ROSHAN88]

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

[ROSHAN88]

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 Roshan

[ROSHAN88]

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!

[TakedaShingen]

That was good lifting yesterday. Time to get your squat numbers up. You can bench more than you can squat lol.

Keep your fkn heels down!!!!!!!!!!

[ROSHAN88]

That was good lifting yesterday. Time to get your squat numbers up. You can bench more than you can squat lol.

Keep your fkn heels down!!!!!!!!!!

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!

[ROSHAN88]

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.

[ROSHAN88]

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

[ROSHAN88]

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 !!!

[ROSHAN88]

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

[ROSHAN88]

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

[Ccm644]

Thanks dean! We want this & were gunning for it! I cant wait to lift tomorrow morning! & Sheiko is great! Have you ran the program before?

No problem, no i have never run the program before, maybe one day

Workouts looking solid and a big refeed dinner, that was nearly my whole days worth of calories

Keep strong as when Chris is fully recovered hes coming with vengeance to kill it

[ROSHAN88]

No problem, no i have never run the program before, maybe one day

Workouts looking solid and a big refeed dinner, that was nearly my whole days worth of calories

Keep strong as when Chris is fully recovered hes coming with vengeance to kill it

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

[Pack22s]

In for chris hanley sponsored destruction...something I've learned about the hard way lol. In for contest prep. In for similar goals. In.

[ROSHAN88]

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 !

[ROSHAN88]

In for chris hanley sponsored destruction...something I've learned about the hard way lol. In for contest prep. In for similar goals. In.

Hey man ! yeah, Chris and I do super messed up things in the gym ! its wonderfully terrible !! Glad you're in bro, stick with my bro Chris and he will take you to new heights and make you push beyond any so called "limitations" !! Keep crushing bro !!! Good job! beast

Team Roshan

[ROSHAN88]

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

[TakedaShingen]

Those Skullcrushers were uglier than your fourth grade teacher!

Bwahahahaha

[ROSHAN88]

Those Skullcrushers were uglier than your fourth grade teacher!

Bwahahahaha

Hahaha... Yes.. The last 4 reps with that 100lb BB were ugly as hell. I cant deny that.

[ROSHAN88]

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

[ROSHAN88]

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..

[ROSHAN88]

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

[ROSHAN88]

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

[TakedaShingen]

Heaviest feeling bench sets EVER today.

[ROSHAN88]

Heaviest feeling bench sets EVER today.

YEAH BRO! It was certainly rough !

[ROSHAN88]

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!!