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  1. #1381
    NABBA Pro Bodybuilder demonwareltd's Avatar
    Join Date: Nov 2006
    Location: Ephrata, Pennsylvania, United States
    Age: 33
    Stats: 6'1", 211 lbs
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    Path to MASS - Day 81

    WEIGHT: ??? (???)

    SUPPLEMENTS:

    All American EFX - Karbolyn
    All American EFX - Nytric
    All American EFX - Kre-Alkalyn
    All American EFX - Test Charge
    All American EFX - Aroma Block-R
    Infinite Labs - MassPort
    Optimum Nutrition - Optimen
    Universal - Animal Flex
    Bodybuilding.com - Scream
    Nature's Something - Fish Oil
    Controlled Labs - Purple Wraath
    Optimum Nutriton - Gold Standard Whey Protein


    WORKOUT:

    Sheiko #40 - Week 3/Day 1

    Barbell Squat - 185x5, 225x4, 265x3, 265x3, 300x2, 300x2, 340x1, 340x1, 340x1

    Barbell Bench Press - 140x5, 165x4, 195x3, 195x3, 220x3, 220x3, 250x2, 250x2, 250x2

    Barbell Squat - 205x4, 245x4, 280x4, 280x4, 280x4, 280x4

    DB Flyes - 35x10, 40x10, 40x10, 45x10, 45x10

    Good Mornings 135x5, 135x5, 135x5, 135x5, 135x5

    CARDIO:

    NONE


    THOUGHTS:

    Absolutely cruised through this workout no problem. The squat singles were deep and powerful. Bench wasn't near as bad as I thought it was going to be. Had me wishing I was doing 270x2 instead. Great way to start out the week!
    Stan Beres Jr. - NABBA Competitor

    Owner of Demon Fitness - Contest Prep Coaching/Fat Loss/Muscle Building. Join team DEMON today!
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    2012 NABBA Keystone Classic - 1st Place (Open Tall)
    2012 NABBA Nationals - 4th Place (Pro Open)
    2014 NABBA Keystone Classic - 4th Place (Open Tall)

    2 Year Off Season Log: http://forum.bodybuilding.com/showthread.php?t=145723771
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  2. #1382
    Registered User DarrenConroy's Avatar
    Join Date: Sep 2010
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    Good looking session big man! Glad to see everything is going good!
    Darren Conroy
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    ISSA Certified Personal Trainer
    dconroy6@gmail.com

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    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice
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  3. #1383
    Registered User TakedaShingen's Avatar
    Join Date: May 2012
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    That is a seriously good lookin workout bro. My man.
    "The code of Bushido is harsh and relentless."

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  4. #1384
    Team iSatori HARRYBEAST's Avatar
    Join Date: Aug 2005
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    That's a lot of good squatting sir!
    Team iSatori
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    http://forum.bodybuilding.com/showthread.php?t=145785431

    Last Meet's Total = 1400 (500 Squat, 350 Bench, 550 Deadlift)
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  5. #1385
    NABBA Pro Bodybuilder demonwareltd's Avatar
    Join Date: Nov 2006
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    Originally Posted by DarrenConroy View Post
    Good looking session big man! Glad to see everything is going good!
    Thanks Darren - a bit achy through the shoulders from benching 3 days a week, but strength continues to rise and that is what I'm after at the moment.

    Originally Posted by TakedaShingen View Post
    That is a seriously good lookin workout bro. My man.
    Thank you sir

    Originally Posted by HARRYBEAST View Post
    That's a lot of good squatting sir!
    It was pretty good, but won't be satisfied until it's GREAT!
    Stan Beres Jr. - NABBA Competitor

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    2014 NABBA Keystone Classic - 4th Place (Open Tall)

    2 Year Off Season Log: http://forum.bodybuilding.com/showthread.php?t=145723771
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  6. #1386
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Nice squatting!
    Contest Prep Coach

    Paul@ProPhysique.com

    Core Nutritionals/Outwork Apparel Athlete

    NGA & IFPA Pro Bodybuilder
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  7. #1387
    Team Ogre! Stncldsnake's Avatar
    Join Date: Apr 2012
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    Great workout Stan, squats are crazy!!
    Team Ogre!

    Come in and check out my log!!
    http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=

    This is the man if you want a coach!!
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  8. #1388
    Registered User Rypt1's Avatar
    Join Date: Mar 2011
    Location: Chippewa Falls, Wisconsin, United States
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    Nice job on everything! Awesome squatting and benching.
    My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683

    Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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  9. #1389
    NABBA Pro Bodybuilder demonwareltd's Avatar
    Join Date: Nov 2006
    Location: Ephrata, Pennsylvania, United States
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    Originally Posted by fltallpaul View Post
    Nice squatting!
    Originally Posted by Stncldsnake View Post
    Great workout Stan, squats are crazy!!
    Originally Posted by Rypt1 View Post
    Nice job on everything! Awesome squatting and benching.
    Thanks everyone! My left shoulder was throbbing all last night after my workout but is fine today (getting old? ). Really feeling stronger halfway through this iteration of Sheiko and it's taking all I have not to up my weights a bit, but I'm going to stay the course. If I'm feeling good and have some gas after my prescribed deadlifts tomorrow, I may make a run at a new deadlift PR
    Stan Beres Jr. - NABBA Competitor

    Owner of Demon Fitness - Contest Prep Coaching/Fat Loss/Muscle Building. Join team DEMON today!
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    2012 NABBA Keystone Classic - 1st Place (Open Tall)
    2012 NABBA Nationals - 4th Place (Pro Open)
    2014 NABBA Keystone Classic - 4th Place (Open Tall)

    2 Year Off Season Log: http://forum.bodybuilding.com/showthread.php?t=145723771
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  10. #1390
    Registered User DarrenConroy's Avatar
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    atta boy! Consistency and Intensity my friend!! Looking great!
    Darren Conroy
    Controlled Labs Sponsored Natural Athlete
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    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice
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  11. #1391
    NABBA Pro Bodybuilder demonwareltd's Avatar
    Join Date: Nov 2006
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    Not feeling the greatest today as my stomach is all tore up. Going to play things by ear with my workout today. If the three singles of 450 I have to do on deads go up really easy then I may push for a new PR (maybe 515). Only time will tell...
    Stan Beres Jr. - NABBA Competitor

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  12. #1392
    Registered User curjo's Avatar
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    You're killing it Stan! Hope your stomach feels better and you can crush it tonight. Btw, it's been a while since we've seen any progress pics. Just sayin
    TEAM DEMON
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  13. #1393
    NABBA Pro Bodybuilder demonwareltd's Avatar
    Join Date: Nov 2006
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    Originally Posted by curjo View Post
    Btw, it's been a while since we've seen any progress pics. Just sayin
    Funny guy!
    Stan Beres Jr. - NABBA Competitor

    Owner of Demon Fitness - Contest Prep Coaching/Fat Loss/Muscle Building. Join team DEMON today!
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    2012 NABBA Keystone Classic - 1st Place (Open Tall)
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    2014 NABBA Keystone Classic - 4th Place (Open Tall)

    2 Year Off Season Log: http://forum.bodybuilding.com/showthread.php?t=145723771
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  14. #1394
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by curjo View Post
    You're killing it Stan! Hope your stomach feels better and you can crush it tonight. Btw, it's been a while since we've seen any progress pics. Just sayin
    Uh ohhh, get em!!!
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  15. #1395
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Path to MASS - Day 83

    WEIGHT: ??? (???)

    SUPPLEMENTS:

    All American EFX - Karbolyn
    All American EFX - Nytric
    All American EFX - Kre-Alkalyn
    All American EFX - Test Charge
    All American EFX - Aroma Block-R
    Infinite Labs - MassPort
    Optimum Nutrition - Optimen
    Universal - Animal Flex
    Bodybuilding.com - Scream
    Nature's Something - Fish Oil
    Controlled Labs - Purple Wraath
    Optimum Nutriton - Gold Standard Whey Protein


    WORKOUT:

    Sheiko #40 - Week 3/Day 2

    Deadlift - 250x4, 300x3, 350x3, 350x3, 405x2, 405x2, 455x1, 485x1 - DONE

    Barbell Bench Press - 140x6, 165x5, 195x4, 195x4, 205x3, 205x3, 220x2, 220x2, 220x2, 205x3, 205x3, 195x5, 165x9, 140x11

    DB Flyes - 30x10, 40x10, 40x10, 40x10, 40x10

    Rack Pulls - 325x5, 375x5, 375x5, SKIPPED 425x4x4

    Barbell Lunges SKIPPED

    Swiss Ball Crunches 20, 15, 15

    CARDIO:

    NONE


    THOUGHTS:

    Well this workout was absolutely horrible in several different ways. First off, I was dragging ass before I even stepped in the gym. No fire, no motivation. Deadlifts weren't too difficult, but when I hit 485, I started seeing stars and just felt wiped out. I didn't push any further because I wasn't feeling it and didn't wanna risk injury. Bench press has been brutal this week, not because the weight is heavy but my shoulders have been THROBBING. Benching 3x/week for the last 11 weeks has done a number on. Rack pulls I had nothing left, so I quit halfway through and went home.

    What I realized is that I am in desperate need of a deload. I am on my 3rd Sheiko cycle now with no deload in between. Probably assinine of me, but I had been feeling good. I just hit a wall today. Everything aches, motivation is low, feeling run down. The plan is to take off Sheiko until Monday. Will be going in on Friday night for a light bicep/tricep workout but that's it. Come Monday I'll pick back up with Sheiko #40 and keep on grinding.
    [/QUOTE]
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  16. #1396
    Team Ogre! Stncldsnake's Avatar
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    Sorry to see that you had a bad workout, happens to us all. Hope the shoulder issue clears up quick, going through shoulder and elbow pain myself. I think a deload would be good and get you back in the game.
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  17. #1397
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    That's why I like my program I deload every 3 weeks and its awesome. I hardly ever hit a wall. That being said I am sore as hell right now and have 470x5 planned for my top set of deads today
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  18. #1398
    Inner Builder Ccm644's Avatar
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    You even said you wasnt feeling great before the session

    Well done for still going to the gym and doing your workout

    Keep your head up high and keep pushing
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  19. #1399
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Originally Posted by Stncldsnake View Post
    Sorry to see that you had a bad workout, happens to us all. Hope the shoulder issue clears up quick, going through shoulder and elbow pain myself. I think a deload would be good and get you back in the game.
    Originally Posted by HARRYBEAST View Post
    That's why I like my program I deload every 3 weeks and its awesome. I hardly ever hit a wall. That being said I am sore as hell right now and have 470x5 planned for my top set of deads today
    Originally Posted by Ccm644 View Post
    You even said you wasnt feeling great before the session

    Well done for still going to the gym and doing your workout

    Keep your head up high and keep pushing
    Thanks guys - looking forward for a few days off. Clear the mind and restore the body I went to Chucky Cheese with the fam after my workout last night. You can't NOT have fun at that place
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  20. #1400
    Registered User therockap1's Avatar
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    Glad you listened to your body, my right shoulder been bugging me too. Keep up the great work in here!
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  21. #1401
    Registered User tripleh210's Avatar
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    Yeah I had same issue with my shoulder, I find that if I stretch it and spend extra time warming up I don't feel it when I am lifting, however when it is cold it does hurt when I put force on it.
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  22. #1402
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Originally Posted by therockap1 View Post
    Glad you listened to your body, my right shoulder been bugging me too. Keep up the great work in here!
    Originally Posted by tripleh210 View Post
    Yeah I had same issue with my shoulder, I find that if I stretch it and spend extra time warming up I don't feel it when I am lifting, however when it is cold it does hurt when I put force on it.
    I just want to stress it's not an injury as much as it is an overuse thing. I have been doing upwards of 20 sets of bench presses, 3 times a week for 11 weeks. I am surprised they lasted this long to be honest. I have no doubt that 4 days away from Sheiko will do them good and will be back strong as ever on Monday.
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  23. #1403
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Gearing up for a bicep/tricep session tonight and then another 2 days off. Deload FTW!
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  24. #1404
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    What do you think about...

    Training lagging bodyparts following a routine such as 5x5 or even something crazy high volume like Sheiko? For me that would be arms and shoulders. My arms have grown very little, if at all over the last 4 years. My legs have responded tremendously as well as my back and chest from these "powerlifting" style routines. I know the smaller muscles have a harder time handling such workouts, but wonder if it would be worth a shot...
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  25. #1405
    Registered User therockap1's Avatar
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    Originally Posted by demonwareltd View Post
    Training lagging bodyparts following a routine such as 5x5 or even something crazy high volume like Sheiko? For me that would be arms and shoulders. My arms have grown very little, if at all over the last 4 years. My legs have responded tremendously as well as my back and chest from these "powerlifting" style routines. I know the smaller muscles have a harder time handling such workouts, but wonder if it would be worth a shot...
    Can't hurt to try.
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  26. #1406
    iSpaz Big_Spaz's Avatar
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    Originally Posted by demonwareltd View Post
    Training lagging bodyparts following a routine such as 5x5 or even something crazy high volume like Sheiko? For me that would be arms and shoulders. My arms have grown very little, if at all over the last 4 years. My legs have responded tremendously as well as my back and chest from these "powerlifting" style routines. I know the smaller muscles have a harder time handling such workouts, but wonder if it would be worth a shot...
    I know for myself Stan I never did a 5X5 or so much a Powerlifting routine for lagging bodyparts (for me for years it was my legs) I just started training them on a more condensed cycle. Meaning I would train legs twice per week, or once every 3 days or so and did that for a long time until they started to catch up.

    I mean even to this day I can still bench almost as much as I can squat (even though my squat has now surpassed it) but this wasn't the case for a very long time. So it took more volume, more times per week for the lagging bodypart to catch up. The rep schemes (meaning 3 X 10 or 5 X 5 or whatever) didn't matter as much as the training frequency did.

    Hope that helps!




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  27. #1407
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Path to MASS - Day 88

    Coming up on Day 90 - will see if I can take a few pics later tonight and post up my 90 day progress. Will also take some bodypart measurements and see where the most fat accumulated

    Went into the gym yesterday evening for a low key biceps/triceps/shoulder workout. Just chasing a pump really, nothing crazy. Still in deload mode until Monday and am not going anywhere near the gym this weekend. Will be anxious as all hell to get back to it come Monday though!
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  28. #1408
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Originally Posted by therockap1 View Post
    Can't hurt to try.
    I may do just that.

    Originally Posted by Big_Spaz View Post
    I know for myself Stan I never did a 5X5 or so much a Powerlifting routine for lagging bodyparts (for me for years it was my legs) I just started training them on a more condensed cycle. Meaning I would train legs twice per week, or once every 3 days or so and did that for a long time until they started to catch up.

    I mean even to this day I can still bench almost as much as I can squat (even though my squat has now surpassed it) but this wasn't the case for a very long time. So it took more volume, more times per week for the lagging bodypart to catch up. The rep schemes (meaning 3 X 10 or 5 X 5 or whatever) didn't matter as much as the training frequency did.

    Hope that helps!




    -Spaz
    Yeah, I'll have to see. I have trained arms twice a week before in an attempt to increase frequency like you said, and it always results in me getting really bad tendonitis in my forearms. Maybe if I revisit this idea again I will be more careful with my exercise selection and choose ones that don't stress the forearms as much, idk.

    Also, the reason 5x5 seemed to help my legs/chest so much is because you are benching 3x/week and squatting 2-3 times per week. So yeah, the increased frequency seemed to be the key there. Just have to figure out a way to translate those successes to arms.
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  29. #1409
    Registered User TakedaShingen's Avatar
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    I'm just here for the nudez! : )
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  30. #1410
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Originally Posted by TakedaShingen View Post
    I'm just here for the nudez! : )
    (No homo...well, kinda homo)
    Fairly certain that nudes are a bannable offense but I will see what I can do
    Stan Beres Jr. - NABBA Competitor

    Owner of Demon Fitness - Contest Prep Coaching/Fat Loss/Muscle Building. Join team DEMON today!
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    2012 NABBA Keystone Classic - 1st Place (Open Tall)
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    2014 NABBA Keystone Classic - 4th Place (Open Tall)

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