Awesome workout Stan, glad to hear the rest didn't hinder you any..
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12-04-2012, 09:02 AM #1081[][][]ProMera Sports Rep[][][]
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12-04-2012, 01:12 PM #1082
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Great workout.
Regarding your wait and diet, your reverse dieting.....
Is your aim to slowly increase calories until your gaining 0.5-1lbs a week?___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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12-04-2012, 07:13 PM #1083
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
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12-04-2012, 07:14 PM #1084
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
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12-04-2012, 07:15 PM #1085
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Path to MASS - Day 19
WEIGHT: 193.0 (+6.2)
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 - EvoTest
Controlled Labs - Purple Wraath
Optimum Nutriton - Gold Standard Whey Protein
Ergogenix - Ergobolic
NUTRITION:
Protein - 298.0 / 250
Carbs - 260.1 / 270
Fat - 73.2 / 75
Diet Deviations: NONE
WORKOUT:
Sheiko #29 - Week 3/Day 1
Barbell Squat - 185x5, 220x4, 255x3, 255x3, 290x2, 290x2, 290x2, 290x2
Barbell Bench Press - 120x5, 145x4, 170x3, 170x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3
DB Flyes - 35x10, 35x10, 35x10, 35x10, 35x10
Push-Ups - 10, 10, 10, 10, 10
Barbell Squat - 170x3, 205x3, 240x3, 270x3, 270x3, 270x3, 270x3
Good Morning - SKIPPED
CARDIO:
NONE
THOUGHTS:
Was a little worried doing back to back Sheiko sessions, especially since they both hit squats hard. Was a little sore warming up, but once I got in the groove, it was CAKE! Bench got a bit difficult
with those 6 sets of 195, but not a problem. Opted to skip the good mornings though since tomorrow is deadlift Sheiko day and I wanted a fresh lower back. Curious to see how much I have left in my legs though. Thursday (off day) can't get here soon enough!
Also, dropped 3 pounds as predicted. Hoping to drop another pound overnight and then probably stabilize in the low 190s....
Motivational Pic of the Day
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12-04-2012, 08:48 PM #1086
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12-04-2012, 09:09 PM #1087
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
- Posts: 2,869
- Rep Power: 5991
Darren Conroy
Controlled Labs Sponsored Natural Athlete
ISSA Certified Personal Trainer
Aesthreadics.com
info@aesthreadics.com
FREE Controlled Labs SAMPLES
forum.bodybuilding.com/showthread.php?t=149596763
Free Controlled Labs supps for your labels
http://forum.bodybuilding.com/showpost.php?p=117636651
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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12-04-2012, 09:23 PM #1088
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12-05-2012, 06:13 AM #1089
Awesome workout Stan, looking forward to seeing the pic's!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
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!!
bodyspace.bodybuilding.com/bigwade800/
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12-05-2012, 08:12 AM #1090
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Thanks Snake - me too
Woke up this morning barely sore at all. Definitely thought back to back shieko sessions would take it out of me. As expected I feel my strength going up decently fast. Looking forward to retesting my maxes prior to my next Sheiko phase. In the meantime, Week 3/ Day 2 tonight which means lots of deadlifts. Doing deficit deads (again), but using the proper weight as prescribed in the program. After last week's mistake of using 50+ lbs more than I should have and for more reps, I know I have this on lock!
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12-05-2012, 02:48 PM #1091
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
So what makes a potentially ill advised 3rd consecutive day in the gym doing Sheiko even crazier? Forgetting my workout notes and having no idea what weights/reps to do. As you will see, I erred on the side of more reps and weight on deficits and rack pulls. Body is destroyed, but made it through without any undue aches or pains. Glorious off day awaits!
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12-05-2012, 02:59 PM #1092
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
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12-05-2012, 03:10 PM #1093
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12-05-2012, 04:49 PM #1094
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
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12-05-2012, 04:50 PM #1095
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Path to MASS - Day 20
WEIGHT: ??? (+???)
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 - EvoTest
Controlled Labs - Purple Wraath
Optimum Nutriton - Gold Standard Whey Protein
NUTRITION:
Protein - ??? / 250
Carbs - ??? / 270
Fat - ??? / 75
Diet Deviations: Burger King Whopper
WORKOUT:
Sheiko #29 - Week 3/Day 2
Deficit Deadlifts - 225x3, 225x3, 270x3, 270x3, 295x3, 295x3, 295x3, 295x3
Deficit Deadlifts - 225x5, 245x4, 275x3, 275x3, 295x3, 295x3, 295x3, 295x3 - ACTUAL
Barbell Bench Press - 120x5, 145x4, 170x3, 170x3, 195x2, 195x2, 195x2, 205x2, 205x2, 195x3, 195x3
Barbell Bench Press - 120x7, 145x5, 170x3, 170x3, 195x3, 195x3, 205x2, 205x2, 205x2 - ACTUAL
DB Flyes - 35x10, 35x10, 35x10, 35x10, 35x10
Rack Pulls - 270x4, 315x4, 315x4, 360x3, 360x3, 405x2, 405x2, 405x2
Rack Pulls - 275x5, 315x4, 365x3, 365x3, 365x3, 405x2, 405x2, 405x2, 405x2 - ACTUAL
Barbell Lunges - 115x5, 115x5, 115x5, 125x5, 125x5
CARDIO:
NONE
THOUGHTS:
So today I didn't get on the scale and chose to not track macros. Calorie wise, I know I hit my goal, though it was a higher distribution of fat over carbs and protein thanks to the whopper I had for
lunch. No worries though because today was my 3rd consecutive workout and my body is craving calories to help with recovery, I can feel it! I forgot my gym notes so I had to guess on my workout. Came up a bit shorter than supposed to on bench, but went with more weight and sets on deadlifts. Overall felt strong and pain free which is great. Will enjoy the off day tomorrow and then DESTROY Friday's workout!
Motivational Pic of the Day
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12-05-2012, 05:50 PM #1096
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12-05-2012, 05:55 PM #1097
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12-05-2012, 06:29 PM #1098
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
With just over a week of Sheiko 29 left to go, I have been analyzing the various Sheiko variations and decided to go with #30 over the more popular #37. Reason being is that I don't want to wait until week 4 to be working with 85% of my 1RM on sets. Sheiko 30 is hella tough from what I've read and I'm up for the challenge. Will be hitting work sets at 85% 1RM from the onset. FEED. ME. MORE.
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12-05-2012, 08:38 PM #1099
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
- Posts: 2,869
- Rep Power: 5991
Darren Conroy
Controlled Labs Sponsored Natural Athlete
ISSA Certified Personal Trainer
Aesthreadics.com
info@aesthreadics.com
FREE Controlled Labs SAMPLES
forum.bodybuilding.com/showthread.php?t=149596763
Free Controlled Labs supps for your labels
http://forum.bodybuilding.com/showpost.php?p=117636651
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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12-06-2012, 06:51 AM #1100
I used to use my phone for that until I broke a few phones, but I solve that by printing two copies of my spreadsheet and leaving one in my car
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
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12-06-2012, 07:43 AM #1101
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
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12-06-2012, 08:45 AM #1102
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12-06-2012, 05:42 PM #1103
Nice workout yesterday! Can't wait to see what else is on tap!
Logs:
CORE NUTRITIONALS- Core ABC Log(Current)
http://forum.bodybuilding.com/showthread.php?t=155829753&p=1110237253#post1110237253
BETANCOURT- D-Stunner Log
http://forum.bodybuilding.com/showthread.php?t=154348601&p=1080083291&posted=1#post1080083291
AAEFX- Nytric EFX Pro Log
http://forum.bodybuilding.com/showthread.php?t=152192813&p=1032369553#post1032369553
BETANCOURT- Pure Aminos Log
http://forum.bodybuilding.com/showthread.php?t=151561123&p=1019213503#post1019213503
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12-06-2012, 06:14 PM #1104
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Indeed they do!
I think this is the most fail safe method. I'm a pen and paper guy. I hate reaching for my phone after each set....
Lol, everyone seems to be breaking phones. I'm surprised I haven't smashed my iPhone screen yet as I'm always leaving it on the rack or the floor.
Definitely a smart move. I think I will go with a print out going forward and just keep it in my gym bag.
Off day today, but will be back in after work tomorrow. Recovery has been phenomenal so far. Even after 3 consecutive sessions this week, my abdominals were probably the most sore and fatigued from all the squats and deads. Looking forward to an all out effort on squats tomorrow.
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12-06-2012, 07:09 PM #1105
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Path to MASS - Day 21
WEIGHT: 189.8 (+3.0)
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 - EvoTest
Controlled Labs - Purple Wraath
Optimum Nutriton - Gold Standard Whey Protein
NUTRITION:
Protein - 201.8 / 250
Carbs - 289.4 / 300
Fat - 128.8 / 80
Diet Deviations: Ice Cream
WORKOUT:
OFF
CARDIO:
NONE
THOUGHTS:
Weight has been hovering around 190 for the last week or so, except on days I go with some sort of fast food which bloats me up a few pounds. I'm also consistently overshooting my macros, so for sake of simplicity, I'm upping my carbs to 300 grams and fat to 80. I believe this is just under 3000 calories a day. Still off from my typical maintenance for the off season. Really need to try and keep those unhealthy meals down to a couple times a week instead of 4 or 5 if I wanna maintain a slow rate of weight gain. I have also been doing no cardio the last two weeks (bad bodybuilder). I know that once I start doing some I will be able to further increase calories which will be nice. Honestly, sheiko is leaving me so wiped out after my workout I have no desire to do any cardio. Gonna have to figure out how to get it in on my off days.
Today was an off day, really don't feel sore at all except for my abdominals which are both sore and fatigued. Can't wait to get back in and squat tomorrow!
Motivational Pic of the Day
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12-07-2012, 07:31 AM #1106
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12-07-2012, 08:16 AM #1107
Great workout Stan and I hope your day off yesterday was a good one bro!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
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!!
bodyspace.bodybuilding.com/bigwade800/
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12-07-2012, 11:10 AM #1108
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12-07-2012, 01:05 PM #1109
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
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12-07-2012, 05:16 PM #1110
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Path to MASS - Day 22
WEIGHT: 191.2 (+4.4)
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 - EvoTest
Controlled Labs - Purple Wraath
Optimum Nutriton - Gold Standard Whey Protein
NUTRITION:
Protein - 242.0 / 250
Carbs - 366.5 / 300
Fat - 55.5 / 80
Diet Deviations: Subway Hoagie
WORKOUT:
Sheiko #29 - Week 3/Day 3
Barbell Squat - 170x5, 205x4, 240x3, 240x3, 270x3, 270x3, 270x3, 270x3, 270x3, 270x3 (video)
Barbell Bench Press - 120x5, 145x4, 170x3, 170x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3
DB Flyes - 35x10, 35x10, 35x10, 40x10, 40x10
Seated Smith Shoulder Press - 110x4, 110x4 (video), 120x4, 120x4, 120x4
Good Morning - 135x5, 135x5, 135x5, 135x5, 135x5
CARDIO:
NONE
THOUGHTS:
Feeling really rundown today as I'm battling the onset of a cold. Sore throat and chills are the order of the day. No issues at all with the lifts today. Was planning on hitting the gym again tomorrow AM for some accessory stuff, but since I feel like crap, going to play it by ear.[/size]
Motivational Pic of the Day
Sorry, you get none today. Too wiped out to go look for one to post up....
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