Cupcakes & Deadlifts: An idiot's guide to strength and future aesthetics!

[jpfaherty]

The freaking food pron in here is sometimes too much! Sorry fellas, i retract that statement, how can this caliber of food pron ever be too much?!
Jp you've nailed the post contest period better than anyone I know. Keep up the amazingness!

Wow man, thank you! That means a ton. You've always been such a big supporter and honestly, it TRULY is appreciated. You words on FB just before my show were so helpful and comforting. Hope I can return the favor in due time! Thanks for being my brah, brah. [/sappy]

[jpfaherty]

Nutrition: 50/400/200 +2 beers last night

Weight:162.0

Sheiko 37:Week 3 Day 1

(1RPM%/reps/sets/weight)

BB Bench

50% 5 1 140
60% 4 1 165
70% 3 2 195
80% 3 5 225*

Abs

8 x 3 (12.5 behind head, decline)

DB Fly

10 x 5

Pushups

10 x 5

Squat

50% 5 1 170
60% 4 2 205
70% 3 2 235
80% 3 5 275*

Squat

50% 5 1 165
60% 5 1 205
70% 5 5 235

Duration 1hr 35min

MISC


We'll start with the *'s. My last bench set was suppose to be 220, and last squat set was suppose to be 270. I was simply too lazy to do all the plate switching, so I basically told myself to MAN up and put it in beast mode. Mission accomplished

Work out was tiring as fuarkkkk, but felt good. The damn humidity in the north east is god awful. Absolutely drenched by the time this was over.

Weight was higher than I'm happy with this morning but I went to my little cousins b-day party last night and had two beers on top of my normal nutrition. Plus I had a piece of cake that I counted as a pop-tart in my fitday, so that was probably off too. I'm not worried about it, we'll see how the scale looks tomorrow and tuesday!

Just took the dogs for a 2 mile walk and now I'm firing some steak tips up on the grill! I wanted to take some nudes since Devils mentioned it, but I'm going to stick to the plan and post them once a month. I think that way it will be much easier to see progress.

Hope everyone had a good weekend. Back to the grind tomorrow.

[bigryan03]

Wow man, thank you! That means a ton. You've always been such a big supporter and honestly, it TRULY is appreciated. You words on FB just before my show were so helpful and comforting. Hope I can return the favor in due time! Thanks for being my brah, brah. [/sappy]

Dude in all honesty I have meant every single word. I always just thought it was 'accepted' to loose control post show and the degree to which you lost control was a measure of how successful your post contest window was. Seeing how you have just taken everything in your stride and treated it like it was nothing it really really impressive. I will most definitely be bookmarking this thread and re-reading (and re-reading!) when my post contest time comes around.

[Bnizzle163]

Did you count the cake as a confetti cake pop tart? Because that would make it ok

Way to man up with the working sets. Sometimes being lazy can pay off, eh? lol

[jpfaherty]

Dude in all honesty I have meant every single word. I always just thought it was 'accepted' to loose control post show and the degree to which you lost control was a measure of how successful your post contest window was. Seeing how you have just taken everything in your stride and treated it like it was nothing it really really impressive. I will most definitely be bookmarking this thread and re-reading (and re-reading!) when my post contest time comes around.

Thanks again

Did you count the cake as a confetti cake pop tart? Because that would make it ok

Way to man up with the working sets. Sometimes being lazy can pay off, eh? lol

I counted it as blueberry, damnit. Def. should have been confetti cake! lol Lazyness def. paid off this time, but by the last couple sets it was TOUGH ha.

[jpfaherty]

Accessory Day

BB Row- 135 x 10, 185 x 8, 195 x 6, 6
Pull Ups- 8, 8, 8
HS Iso Row- 2p + 35ps x 6, 6, 6
DB Side Lateral Raise- 27.5 x 8, 8, 8
BB Spider Curls- 60 x 7, 6, 6
HS Preacher curl- 45ps x 8, 8, 7

Nutrition - 50/400/200
Weight - 162.0
Cardio - 300kcal tonight

Not much else to report!

[ddothes]

Diggin the log JP, definitively my favorite. Do you bake those cupcakes yourself or are they from a bakery?

[jpfaherty]

Diggin the log JP, definitively my favorite. Do you bake those cupcakes yourself or are they from a bakery?

Thanks man, I truly appreciate that! I look forward to updating everyday, so I'm glad you enjoy it!

As far as the cupcakes go, most are bought from gourmet bakeries but I have made a few of them in this thread! I suggest finding your nearest gourmet cupcake shop and hitting them up though!

[ddothes]

Thanks man, I truly appreciate that! I look forward to updating everyday, so I'm glad you enjoy it!

As far as the cupcakes go, most are bought from gourmet bakeries but I have made a few of them in this thread! I suggest finding your nearest gourmet cupcake shop and hitting them up though!

Appreciate your input. I actually found a few bakeries nearby, nothing gourmet but I'll give it a try.

Do you typically just guestimate the macros for the cupcakes too? Nothing nit picky but I'm just curious

[jpfaherty]

Nutrition: 50/400/200

Weight:160.2

Sheiko 37:Week 3 Day 3

(1RPM%/reps/sets/weight)

Deadlift to knees

50% 4 1 195
60% 4 1 235
70% 4 2 275
75% 4 4 295*

Bench

50% 6 1 135
60% 5 1 165
70% 4 2 195
75% 3 2 205
80% 2 2 225
75% 3 2 205
65% 5 1 185
60% 6 1 165
55% 7 1 150
50% 8 1 135

Flys

10 x 5

Rack Pulls

60% 5 1 235
70% 5 2 275
80% 4 4 315

Lunges

5 x 5

Duration 1hr 20min

MISC

*Easily the hardest thing I've had to do so far with Sheiko. It took me a long time to warm/wake up and unfortunately for me I don't have a lot of time to waste in the AM. I pushed through though and by the end of the work out I was feeling great and sweating like a mad man!

Looking ahead Sheiko 37 looks like it's all down hill from here, but you never know! The ones that look easy on paper always come back to get ya!

Saw a quote today "More is not better, better is better" my first thought was "unless you're running Sheiko!". Volume FTMFW

[Frankdaddy]

Never underestimate it, first mistake. Sheiko has volume waves, where it will be very high for a week and drop midway through the week until the end of the 3rd week and kill you at the end, just depending on the routine. Crazy how it's setup, very detailed if you read about it.

[Reid456]

Holy bench sets, batman! That's a lot of volume! Brb, doing 61 total reps for bench today. And oh, that's after I do a bunch of deadlift sets.

[jpfaherty]

Never underestimate it, first mistake. Sheiko has volume waves, where it will be very high for a week and drop midway through the week until the end of the 3rd week and kill you at the end, just depending on the routine. Crazy how it's setup, very detailed if you read about it.

I know man! Almost everytime I say to myself, "today doesn't look too bad" it ends up being BRUTAL! lol - I'm really enjoying Sheiko though. I'm going to be sad when I deload after my meet! I love going in each day having a goal to accomplish. feelsgoodman.jpeg

Holy bench sets, batman! That's a lot of volume! Brb, doing 61 total reps for bench today. And oh, that's after I do a bunch of deadlift sets.

Sets for dayzzzz son! haha. Bench is actually super easy for me, hasn't been a challenge even once. Squat and DL on the other hand, yowzahs!!

[Frankdaddy]

Do the weeks of 2-3 of sheiko #32 after your meet for a deload, but regardless, its still a major deload. lol. Keep up the good work, keep training hard, most of my progress I believe is from sheiko style and sheiko hybrid routines.

[jpfaherty]

Do the weeks of 2-3 of sheiko #32 after your meet for a deload, but regardless, its still a major deload. lol. Keep up the good work, keep training hard, most of my progress I believe is from sheiko style and sheiko hybrid routines.

Should I back down my 1RM% for that, or keep them how they are?

When I finish 37, I'm doing 32 in the weeks leading up to my meet. So right after my meet you think I should get back on 32 and do weeks 2 and 3 since it's essentially a deload anyway?

[jpfaherty]

Misc

Weight: 160.2
Nutrition: 50/400/200

Not much to report! Weight has been 160.2 for the last two days. If I get another weigh in close to that tomorrow I am upping macros a tad to 50/425/200. Then the next bump will be 55/425/200. Last day of week 3 tomorrow

[Reid456]

Dang, son! Some pretty high macros for your weight! Almost up to my cutting macros I can say this now, but I feel I'm going to getting some sad macros sometime in the next 4 weeks.

[bigryan03]

Just thought of an awesome idea.... Lets run sheiko cms together when you finish 37 and I finish Jr! (no homo).

[snrygo]

cms? i know the program, but what does cms stand for?

[jpfaherty]

Dang, son! Some pretty high macros for your weight! Almost up to my cutting macros I can say this now, but I feel I'm going to getting some sad macros sometime in the next 4 weeks.

I want MORE!! - As soon as my meet is over I'm going to put on some more fluff and up these bad boys a decent amount!

Just thought of an awesome idea.... Lets run sheiko cms together when you finish 37 and I finish Jr! (no homo).

Sounds like a plan to me! How bout starting it around July 22n'd or 29th? Sometime in that time frame? BATTLE OF THE GAINZZZZ

cms? i know the program, but what does cms stand for?

Candidate for master/master of strength! BOO YEAH!

[SiSu247]

need more cupcake pictures stat!!

[jpfaherty]

need more cupcake pictures stat!!

Possibly tomorrow

[TheNaturalOak]

Possibly tomorrow

zomg and it wont even be sunday

[jpfaherty]

zomg and it wont even be sunday

zomgggg! LOL

[jpfaherty]

Nutrition: 50/400/200

Weight:161.2

Sheiko 37:Week 3 Day 5

(1RPM%/reps/sets/weight)

BB Bench

50% 5 1 135
60% 4 1 165
70% 3 2 195
80% 2 5 225

Good Mornings

5 x 5

DB Fly

10 x 5

Squat

50% 5 1 170
60% 5 1 200
70% 5 2 235
75% 4 5 250

Abz

8 x 3 (Weighted)

Bench

50% 6 1 135
60% 6 2 165
65% 6 4 180

Duration 1hr 15min

MISC

Week 3 in the books homeys!

Today went pretty well! Bench was a cake walk, squat was average. I'm getting excited to see if I gained anything on my all time 1RM's. We'll find out in about 2 weeks or so. Sheiko #32 calls for 100-105% sets of the big 3, so soon enough we'll see if I made any GAINZ YO.

Final week of #37 starts Sunday! Cupcakes tonight I believe. Pepper thy angus.

[NaturalPursuit]

Nice workouts! I'm sure your 1RM's are gunna show after all this hard work! Enjoy those cupcakes!!

[bigryan03]

Lock that shiz in homie! We gon get yukky!!! CMS here we come. Btw what date was your meet again?

[jpfaherty]

Nice workouts! I'm sure your 1RM's are gunna show after all this hard work! Enjoy those cupcakes!!

I sure hope so!! Thanks man!

Lock that shiz in homie! We gon get yukky!!! CMS here we come. Btw what date was your meet again?

Awwwww yeah! Meet is July 15th. My body is ready.

[jpfaherty]

PB Filled chocolate cupcake!

[bigryan03]

Super excited for your meet bro! If you have any questions that I may be able to help with, shoot!
Damn im excited to get stuck into sheiko again. Its been a while. Tossing up between 40 and cms. Ill let you decide which is the better of two evils