Demon Embraces the Inner Monster - Path to MASSiveness in 2014

[Stncldsnake]

Great workout Stan and congrats on the deads at 430, looked a little easy for you!

[demonwareltd]

Great workout Stan and congrats on the deads at 430, looked a little easy for you!

Thanks Snake - I have some nice low back soreness today that would say otherwise

Today was an off day, nothing too exciting....work, chores, blah, blah, blah. Can't wait for Christmas though, absolutely love it!

Tomorrow is the last day for Sheiko 29, then I will see how I feel on Sat or Sunday. Really want to use one day this weekend to retest my big three and see where I stand. I may take a couple extra days off between though.

[DarrenConroy]

430??!! Nicely done!!!

[demonwareltd]

430??!! Nicely done!!!

Thanks Darren - even was able to impress the folks with the video when my son and I popped over for dinner tonight

[NaturalPursuit]

Strong 430 deads bro!!! Bet that pumped you up like crazy!!!!

[Stncldsnake]

Thanks Snake - I have some nice low back soreness today that would say otherwise

Today was an off day, nothing too exciting....work, chores, blah, blah, blah. Can't wait for Christmas though, absolutely love it!

Tomorrow is the last day for Sheiko 29, then I will see how I feel on Sat or Sunday. Really want to use one day this weekend to retest my big three and see where I stand. I may take a couple extra days off between though.

Sounds like a solid plan, looking forward to seeing how the progress is..

[demonwareltd]

Strong 430 deads bro!!! Bet that pumped you up like crazy!!!!

I was very happy to pull 3 reps even though I was pretty tired at that point. My PR is currently 500 lbs though so I have a little bit to go before catching that.

[demonwareltd]

Opting for a lunch time workout today since I would be too pressed for time after work since my wife has to work this evening and I'm on child duty

Abs and low back are still a bit sore from Wednesday's session, but once I belt up I think I should be able to take care of the squats without too much struggle. Last day for Sheiko 29 baby!

[Rypt1]

Opting for a lunch time workout today since I would be too pressed for time after work since my wife has to work this evening and I'm on child duty

Abs and low back are still a bit sore from Wednesday's session, but once I belt up I think I should be able to take care of the squats without too much struggle. Last day for Sheiko 29 baby!

Good luck! What's next after #29?

[demonwareltd]

Good luck! What's next after #29?

Thanks - I survived Had the idea of trying to test my bench press, and managed 225x3, but was really beat and tired so decided to give up on that thought after that initial heavy set. After 29 I'm doing 30. I really want a sheiko routine that is working with higher % of 1RM and 30 accomplishes that nicely. I was initially going to try and retest my maxes this weekend and jump into Sheiko 30 on Monday, but decided instead I will take the next week and just run a bodypart split 4 or 5 days and on the corresponding day, test my maxes for each lift. Like on chest day test bench, back (deadlift), legs (squat).

The day after Christmas I have a lifting competition with my younger brother (family tradition), where we run a powerlifting style meet where we get 3 attempts on the big 3 and calculate our total based on percentage of bodyweight. I have yet to lose to him but he has gotten much stronger over the last year so should be interesting.

I will likely pick up with Sheiko 30 once I recover from that contest

[Ccm644]

The day after Christmas I have a lifting competition with my younger brother (family tradition), where we run a powerlifting style meet where we get 3 attempts on the big 3 and calculate our total based on percentage of bodyweight. I have yet to lose to him but he has gotten much stronger over the last year so should be interesting.

)

That sounds really fun

Well done for completing Skeiko 29

[demonwareltd]

So I have been slacking on the updates lately - just been busier and busier as the holidays draw near. I'm sure most can relate! Not my typical format but I will provide some updates none-the-less....

Friday was my last Sheiko 29 workout. Went down without too much trouble. I pushed my bench press a bit after my heaviest set which was 205, thinking I'd try to test for a max. Well I put on 225 and got 3 reps, but it felt heavy and I was beat. Packed it up and called it a day. Weighed in at 194.2 lbs yesterday morning, which is +7.4 since the bulk officially started...

I was definitely sore laying in bed last night and while I really wanted to hit the gym today and deadlift to test my max, I need more time. Instead I figured I'd give bench a whirl since I wasn't too sore from yesterday. Did several singles once I got to 235 lbs and managed to top out at 265x1 which I'm happy with (I used 225 as my max for sheiko 29). That leaves me with squat and deadlift to test yet. I most likely will take off tomorrow and then Monday do either legs or back and test another max. As I said before, will kick off Sheiko 30 after the holidays and do bodypart splits between now and then.

Christmas cookies have slowly been making their way into my kitchen and I just know I will be putting on several pounds of buttery, sugary fat because of them. I am thinking once I can't get my weight belt on it's tightest notch anymore, the reality will sink in that I'm chunking out

[demonwareltd]

That sounds really fun

Well done for completing Skeiko 29

Thanks Dean, I found it very enjoyable and not too easy which is good.

[demonwareltd]

As I get ready for bed, I'm beginning to think it's going to be hard to stay out of the gym tomorrow. I think if my abominals are not overly sore then a leg day may be in order along with testing my squat 1RM. Now time for some healing sleep...

[demonwareltd]

After going back and forth in my mind all morning, decided to opt for a day off from the gym today. My spinal cord is crazy sore from all the squatting Sheiko had me doing over the past month. The last few squat sessions have been a little on the painful side. I like to squat with the bar high up on my shoulders and it typically rests across the bony part of my spine at the base of my neck. I could get fatter or use the puss pad, but I may experiment with squatting with the bar a bit lower on my back.

Tomorrow will be an EPIC leg session though. Not only testing out 1RM on squats, but plan on beating my quads and hamstrings senseless!

- Stan

[Stncldsnake]

Hope the rest day helped and looking forward to seeing you crush legs!

[NaturalPursuit]

Good call on the rest day man! I've been finding myself taking more time off this offseason than ever but it's really been helping...in to see some leg MADNESS!!

[fltallpaul]

Good luck with the testing of the 1RM.

[tripleh210]

Workouts look good, glad you enjoyed 29...30 should be a blast! For your squats do hold the bar with medium grip or a far grip? I find when I reach my arms out on the bar the bar sits more lower on my back and sits nicely on my back muscles rather than above traps.

[demonwareltd]

Hope the rest day helped and looking forward to seeing you crush legs!

It definitely helped and was necessary!

Good call on the rest day man! I've been finding myself taking more time off this offseason than ever but it's really been helping...in to see some leg MADNESS!!

Yeah, I always have a hard time staying out of the gym, but have been more successful with it the last several weeks. All of the squatting and deadlifting has really taken a toll on my lower abdominals as they always seem to be fatigued and sore. Having had a groin pull in the past from deadlifting I'm always cautious of training heavy when not feeling completely recovered. Seems the older I get the more cautious I become

Good luck with the testing of the 1RM.

- Thanks Paul, it turned out to be a pretty decent session...

Workouts look good, glad you enjoyed 29...30 should be a blast! For your squats do hold the bar with medium grip or a far grip? I find when I reach my arms out on the bar the bar sits more lower on my back and sits nicely on my back muscles rather than above traps.

Thanks for the tip, I will have to play around with it and see if I can find something a little more comfortable. It's really not an issue if I'm doing like 6 or 7 sets like I normally would, it's the 12 or 14 sets multiple times a week that have taken a toll

[demonwareltd]

Leg workout today with the primary focus of testing my squat to see where things stand. As such, squats were first up on the agenda. Was able to get up to 365, which honestly was more than I was expecting and right around my all time PR. Given I'm still under 200 lbs, this is very exciting and makes me believe a 405 squat is not only possible but closer than I thought!

Barbell Squat - 45x12, 135x8, 185x3, 225x3, 275x3, 295x2, 315x1, 335x1, 355x1, 365x1, 225x7

Stiff-Legged Deadlifts - 135x10, 225x8, 275x6, 295x5, 315x3

Leg Press - 400x10, 490x10, 580x10, 630x10

Leg Extensions - 130x12, 140x12, 150x12

Seated Leg Curls - 130x12, 140x12, 140x10

Seated Calf Raise - 135x15, 160x10, 160x12, 160x12

That leaves me with the following inputs for Sheiko 30 compared to what I used for Sheiko 29:

Bench Press - 245->265 (+20 lbs)
Squat - 340->365 ) (+25 lbs)
Deadlift - 455->??? (+?? lbs)

Planning on deadlifting either Wed or Thursday this week as part of my back workout.

[HARRYBEAST]

In for 2x BW squat. Anyone who can do that is surely a bad mother-f*cker!

[demonwareltd]

In for 2x BW squat. Anyone who can do that is surely a bad mother-f*cker!

If that is true then my new quest is to become a bad mother!

[NaturalPursuit]

405 squat is ALL YOU BRO!!!

[offroadatv200]

Ready to see this 405!

GET IT MAN!

[HARRYBEAST]

If that is true then my new quest is to become a bad mother!

I was just saying that cause i hit 500 last week

[demonwareltd]

405 squat is ALL YOU BRO!!!

-

Ready to see this 405!

GET IT MAN!

I know it is - the question is how fat will I be by the time I get there!

I was just saying that cause i hit 500 last week

You are a SOB Great work man. You pull 600 lb deadlift yet? Maybe I can make up some ground on you there. I don't foresee myself squatting 500 in the near future or maybe even ever

[HARRYBEAST]

-



I know it is - the question is how fat will I be by the time I get there!




You are a SOB Great work man. You pull 600 lb deadlift yet? Maybe I can make up some ground on you there. I don't foresee myself squatting 500 in the near future or maybe even ever

Nope deadlift is at 550 right now but my projected max is sitting at 605. Next cycle my training max is 575

[demonwareltd]

Nope deadlift is at 550 right now but my projected max is sitting at 605. Next cycle my training max is 575

Very cool - I am sure you will hit it in no time. Looking forward to the vid when you do!

[demonwareltd]

WEIGHT: 196.6 (+9.8)

SUPPLEMENTS:

All American EFX - Nytric EFX Pro
Optimum Nutrition - Optimen
Universal - Animal Flex
Driven Sports - Craze
Optimum Nutrition - Micronized Creatine Monohydrate
Nature's Something - Fish Oil
BSN - Aromavex
Controlled Labs - Purple Wraath
Optimum Nutriton - Gold Standard Whey Protein


NUTRITION:

Protein - ??? / 260
Carbs - ??? / 300
Fat - ??? / 80

Diet Deviations: NONE

WORKOUT:

Shoulders/Calves

Barbell OHP - 45x15, 75x7, 95x6, 115x6, 125x4, 135x2

Side DB Laterals - 30x10, 30x10, 30x10

Barbell Shrugs - 135x12, 225x10, 275x8, 275x8

Pullups - BWx8, BWx7, BWx7

Front Plate Raise - 45x12, 45x12, 45x12

Seated Calf Raise - 135x15, 160x12, 170x14, 170x12, 170x13

Swiss Ball crunches - 18, 15, 12

Standing Smith Calf Raise - 230x12, 250x10, 270x9, 290x8

Seated DB Shoulder Press - 55x10, 55x8, 55x8

CARDIO:

NONE


THOUGHTS:

Nothing too crazy, just demonstrating my incredibly weak overhead press strength Pushed my calves fairly hard which felt good and through some pull-ups in to hit the rear delts a bit. Tomorrow I will be off (hosting a Christmas party at my house) and then Thursday it's back day and hopefully I pull something decent for deadlifts!