...INTENSITY...INSANITY...WATCH ME GROOW!!! - Offseason Journey - PL EDITION

[NaturalPursuit]

…Intensity is defined as “exceptionally great concentration, power, or force”…

…Insanity is defined as “the state of being seriously mentally ill; madness”…

...I. PRACTICE. BOTH...

...for those of you who don't me...
old log: http://forum.bodybuilding.com/showth...hp?t=140726431
current log in contest prep section: http://forum.bodybuilding.com/showth...6484503&page=1

Website:
www.natural-pursuit.com

Building a Natural Pro Video Series:
(currently 10 episodes) http://forum.bodybuilding.com/showth...hp?t=148644633

Youtube Channel:
http://www.youtube.com/user/naturallygreatbb

Name:
Alex Kikel

Age:
19

Current Weight:
190 lbs

Current Macros:
235 protein / 525 carbs / 80 fat
*1x per week refeed on 190 protein / 700-800 cabs / 60 fat (roughly)

Bodybuilding History:
2010 - 1st Men's Lightweight, 2nd Teens
2011 - 1st Men's Bantamweight

The reason I'm making this journal along with my log in the contest prep section is because although I am mainly a bodybuilder, I plan on competing in my 1st powerlifting meet this offseason...in the past I never took strength training seriously until 4 months ago when I began this offseason...I hope to learn as much as I can from fellow powerlifters in this section and would like as much input as possible!

4 months ago lifts:
Squat: 225 x 8
Bench: 95 x 12
Deadlift: 185 x 12

Current lifts:
Squat: 405 x 1
Bench: 225 x 1
Deadlift: 405 x 1
*These were done on a normal power day during my modified PHAT routine. Hit squats and deads in the same workout

...my training gameplan and what I have found TREMENDOUS results in this offseason is cycling between a power and hypertrophy based program (PHAT) and a more of a strength and hypertrophy based program (sheiko, etc.)...

...I run my cycles in around 4-6 weeks periods...my body has responded perfectly and I plan on continuing this...

So far this offseason has consisted of:
5 weeks of PHAT
4 weeks of Sheiko #29 (numbers were 315 squat / 205 bench / 340 deadlift)
4 weeks of PHAT - Back focused (just finished up 4th week)
...and next I plan on running Sheiko #37

...As i just finished up my 2nd cycle of PHAT, I will be taking a few rest days before starting sheiko #37...still need to set my numbers for this program as the 405 squat was hard, the 225 bench wasnt too bad, and the 405 deadlift wasnt too bad especially considering it was done about 6 exercises into my workout....

OK...enough talking...here's my picture at 190ish lbs as of yesterday...



...I train with intensity as the number #1 goal...I ALWAYS PUSH MY LIMITS AND SET PRS...every workout...everyday...in and out of the gym...prepare to follow some insane workouts...

[mike201011]

In!

[pastorpritch]

3nd!!

[NaturalPursuit]

In!

3nd!!

Thanks bro! 1st day of sheiko 37 tomorrow!!!

...plan is alway 2-4 off to recover between programs....I think 2 days is enough...body has recovered faster than anticipated!

[NaturalPursuit]

So I need some advice from you guys as to setting my 1RMs for sheiko 37 which I plan on starting tomorrow! My current numbers are set to 405 squat, 235 bench, and 430 deadlift. I hit 405 on squats and it was really hard. Then 4 exercises later I hit 405 on deads and wasnt too bad. Then on my upper power day I hit 225 and it was fairly decent. My question is should I keep my numbers set to 405 squat, 235 bench, 430 deadlift, or should I bump my numbers up? I would really appreciate everyone's opinion as I want this sheiko cycle to be HARD! Thanks in advance!

[wrkoutfrq]

of course you know i'm subbed!

i think those are pretty good numbers, like Bob said in your prep thread 37 is a LOT of volume... even if you felt like bumping the numbers IMO the only lift i would bump would be the deads, based on how you describe the RPE of each. i thought the numbers for 29 were ridiculously light but TBH there hasn't been a day where i haven't had some difficulty hitting one set. i can only imagine how 37 is gonna be!

[NaturalPursuit]

of course you know i'm subbed!

i think those are pretty good numbers, like Bob said in your prep thread 37 is a LOT of volume... even if you felt like bumping the numbers IMO the only lift i would bump would be the deads, based on how you describe the RPE of each. i thought the numbers for 29 were ridiculously light but TBH there hasn't been a day where i haven't had some difficulty hitting one set. i can only imagine how 37 is gonna be!

HELL yeah thanks man!

I cannot mentally bring myself to lowering the numbers I have set...i know I can kill sheiko 37 with the current numbers and I am REALLY looking forward to more volume!!!

[NaturalPursuit]

"work past midnight...few hours of sleep....and AT THE GYM RIGHT WHE THEY OPEN...feeling CRAZY rested and INSANELY recovered...and even if I wasnt...do you really think thatd stop me? SHEIKO 37...DAY 1...LETZ GOOO!!!"

Bench
(120 x 5) x 1 set
(140 x 4) x 2 sets
(165 x 3) x 2 sets
(180 x 3) x 5 sets

chest is MASSIVELY pumped! I. WANT. MORE.

Squat
(205 x 5) x 1 set
(245 x 5) x 2 sets
(285 x 5) x 5 sets

DEEEEP squatzzz!!! gettin under that bar and RIPPIN IT APART!!!

Dumbbell Fly- 5 sets - 10 reps
(30 x 10) x 5 sets

HUUUUGE stretch! Blood is rushin into these muscles!

Bench
(120 x 6) x 1 set
(140 x 6) x 2 sets
(155 x 6) x 4 sets

BACK to bench and CRUSHED it! weak chest?...ITS GUNNA BE A THING OF THE PAST!

Standing Good Morning - 5 sets - 5 reps
(135 x 5) x 5 sets

...I REMEMBER WHY I LOVE SHEIKO!...volume...volume...VOLUME!!!...gotta push my limits...I. WILL. NOT. BE. STAGNANT...

[NaturalPursuit]

"Pre-workout meal...out the door...and in the gym at opening...its still dark outside...and today...I am feeling a fire burning within me...this fire has always been there...always roaring...always making me push myself harder...but today...THAT FIRE IS BLAZING!!! MORE INTENSITY!!!"

Deadlift
(215 x 5) x 1 set
(260 x 5) x 2 sets
(300 x 4) x 2 sets
(325 x 3) x 4 sets

HUUUGE pulls!!! Grippin that bar as hard as I can and TEARING IT OFF THE FLOOR!!!

Incline Bench - 6 sets - 4 reps
(165 x 4) x 6 sets

PRESSING my way to a BIGGER chest! BUILD THIS THICKNESSSSS!!!!

Seated Dip - 5 sets - 5 reps
(270 (6 plates) x 5) x 5 sets

COME ON! entire body is PUMPED full of blood and I am TOTALLY. FOCUSED.

Deadlift from rack
(standing on 2 plates)
(215 x 5) x 1 set
(260 x 5) x 2 sets
(300 x 4) x 2 sets
(345 x 3) x 4 sets

...WIDE...THICK...BACK...you wanna keep up? TRY TO...YOU FAIL...I WIN...

Bb Lunge - 5 sets - 5 reps
(95 x 5) x 5 sets

DEEEEEP stretch on those! Legs are feeling TREMENDOUS!!!

Hanging leg raise - 3 sets - 10 reps
(pause at top)
(10) x 3 sets

...love the pain...love the struggle...because if you dont love it...THEN GO THE F%$K HOME...no time to waste...

[NaturalPursuit]

Sheiko #37 - Week 1 - Day 3
"3.5 hours of sleep...pre workout meal...out the door...and off to war...my weapon of choice...THE THICKEST BARBELL AVAILABLE...ready...set...KILL!!!"



Bench
(120 x 7) x 1 set
(130 x 6) x 1 set
(140 x 5) x 1 set
(155 x 4) x 1 set
(165 x 3) x 2 sets
(175 x 2) x 2 sets
(165 x 3) x 2 sets
(155 x 4) x 1 set
(140 x 6) x 1 set
(130 x 8) x 1 set
(120 x 10) x 1 set

Pause on EVERY rep at the bottom!!! Been doing it for months now on EVERY set

Dumbbell Fly- 5 sets - 10 reps
(30 x 10) x 5 sets

BIG pump! Squeezing the HELL outta this chest!!!

Squat
(205 x 5) x 1 set
(245 x 4) x 2 sets
(285 x 3) x 2 sets
(305 x 3) x 5 sets

DESTROYING these squatzzzz!!! Big wheelz!!!

French Press - 5 sets - 10 reps
(40 x 10) x 5 sets

Tricep pump is unreal! THICK arms!!!

Sitting Good Morning - 5 sets - 5 reps
(115 x 5) x 5 sets

...owning every rep...of every set...of every workout...EVERY second is a struggle for supremacy!!!




...last set of squats...305 for triples x 5 sets...FELT GREAT!!!

[NaturalPursuit]

Sheiko #37 - Week 1 - Day 4 - Hypertrophy Additional Work

"DOMs from yesterday's workout is CRAZY! Sore all over!...Waking up with this feeling makes me want to ATTACK today's workout even HARDER!!!"

Alt db curls- 2 sets
30 x 10 dropped 25 x 10
30 x 10 dropped 25 x 9

squeezing on those dumbbells as HARD AS POSSIBLE! FORCING these arms to GROOOW!!!

Machine preacher curls ss rope pulldowns- 2 sets
Curl- (50 x 13) x 2
Pulldown- (lvl 6 x 15) x 2

pausing at the peak of EVERY contraction! THICK ARMZZZ!

Machine supported T bar rows- (overhand medium grip)- 3 sets
(2 second squeeze)
(2 plates x 12) x 3

pulling INSANELY hard using ONLY my lats!!!

Wide Grip Pulldowns- 3 sets
Lvl 9 x 12
Lvl 8 x 16
(partials until you can get 4 full ROM, drop 4 pins at a time) Lvl 16 to lvl 12 to lvl 8

final set of pulldowns was a shock technique I used in the past which I LOVE! COMPLETELY fills my lats up with blood and TEARS APART my muscle fibers!

Db side lateral- 3 sets
(35 x 14) x 3

still have striated delts?...HELL. YEAH...capping these shoulders OFF!

Pec deck rear delt- 2 sets
(60 x 17) x 2

LOVE those! standin up...leaning chest forward on bench...AND CRUSHING THESE REAR DELTS!

Standing db shrug- 2 sets
(20+ speed reps)
40 x 36
40 x 25

speed work on shrugs has really helped! gotta get trapz that TOUCH MY EARS!!!

Cable forearms curls- 2 sets
(other cables)
Lvl 3 x 50
Lvl 4 x 20

beginning to see all my forearm work PAYING OFF! grip strength is off the charts and I'm starting to see bumps of muscle that weren't there before! GOTTA PUSH IT HARDER!!!

Calf press machine- 2 sets
(toes forward) 4 plates x 12
(toes out) 4 plates x 12

paused at the top of EACH and EVERY rep! PUSHING BLOOD INTO THESE CALVEZZZ!!!!

seated calf press- 2 sets
(speed reps)
(toes forward) 2 plates x 20
(toes out) 2 plates x 30

next time I step on stage my calves will be GREATLY improved!

Decline bar crunches- 2 sets
45 lb bar x 14
45 lb bar x 14

FINISH THIS CORE OFF!!!

Decline Bench reverse crunches- 2 sets
16. 16.

...FEELING BETTER THAN EVER!!!...like the title says...WATCH ME GROOOOOW!!!!

[samsont]

Subb'd! nice work, shieko + extra hypertrophy work? ****in' awesome. Wish I could hit that kind of volume right now!! I don't like to confess it but I secretly like training like a bodybuilder, sometimes more so than heavy weight, you probably know what I mean. ****ing brutal high rep sets with a pump going is so hard - I get adrenaline goin on a 1 rep max lift but you can't for a stupid 20 rep set or something. Pure mental pain - its not if you can lift the weight, its jsut how bad you wanna finish the set. I like seeing the crossover PL/BBing training and whatnot.

[NaturalPursuit]

Subb'd! nice work, shieko + extra hypertrophy work? ****in' awesome. Wish I could hit that kind of volume right now!! I don't like to confess it but I secretly like training like a bodybuilder, sometimes more so than heavy weight, you probably know what I mean. ****ing brutal high rep sets with a pump going is so hard - I get adrenaline goin on a 1 rep max lift but you can't for a stupid 20 rep set or something. Pure mental pain - its not if you can lift the weight, its jsut how bad you wanna finish the set. I like seeing the crossover PL/BBing training and whatnot.

Hey bro! Thanks for stopping by! Yeah I absolutely love training! Any and every type! Heavy, light, high rep, low rep, whatever...I just put as much intensity into every rep that I possible can! So much fun and cannot wait to compete in my 1st PL meet this offseason!

[pastorpritch]

Great work bro, those squats look good (at quick glance)
Keep at it man!!!

[NaturalPursuit]

Great work bro, those squats look good (at quick glance)
Keep at it man!!!

Thanks bro!!!

[NaturalPursuit]

Episode 12 - Various Offseason Training Clips

[NaturalPursuit]

Sheiko 37 - Week 2 - Day 2

"Not enough time in the day to workout...Can't fit it into your schedule??...BULLSH*T...if you want it bad enough YOU'LL MAKE TIME...looked at the workout for today and needless to say...I WAS PUMPED AS HELL!!!"

Squat
(205 x 5) x 1 set
(245 x 4) x 2 sets
(285 x 3) x 2 sets
(325 x 2) x 5 sets

felt TREMENDOUS!!! Legs are growing like CRAAAZY!!!

Bench Press
(120 x 5) x 1 set
(140 x 4) x 1 set
(165 x 3) x 2 sets
(190 x 2) x 6 sets

MORE!!!! bringing this weak azz chest UP!!!

Dumbbell Fly- 5 sets - 10 reps
(30 x 10) x 5 sets

GREAT stretch! bringin blood into these muscles!

Push up - 5 sets - 10 reps
(10) x 5 sets

over an hour into the workout...you wanna leave? GOOD...GO...I. SLOW. DOWN. FOR. NO. ONE...

Squat
(225 x 3) x 1 set
(265 x 3) x 1 set
(315 x 3) x 4 sets

last set of 4 sets called for 305...but you know me...WE'RE ALWAYS PUSHIN LIMITS IN HERE!!!

Standing Good Morning - 5 sets - 5 reps
(115 x 5) x 5 sets

...push harder or GO THE F%^K HOME...



...this is garbage...never going to stop PUSHING...NEVER GOING TO STOP GROWING...

[NaturalPursuit]

UPDATE:

Time has been CRAZY constricted and I apologize for not stopping in some of your logs like I usual do. Finals, research papers, presentations, work, and life commitments have kept me very busy and once I get a free moment I will stop by everyone's logs! I was lucky enough to record today's session and will hopefully have that video up later on today (also got some posing in with my boy at the gym...6'3" 250ish I believe!)

Beyond that today is the last day I can call myself 19 as tomorrow is my 20th birthday!!! My family makes birthdays so incredibly special and I am really looking forward to spending some quality time with them!

...until later...TRAIN HARD!!!!

[NaturalPursuit]

Episode 13 - Sheiko 37, Week 2, Day 1 + Some Posing

[NaturalPursuit]

Sheiko #37 - Week 2 - Day 2
"The pace is too fast...you just won't last." -Linkin Park

Deadlift to knee
(215 x 4) x 1 set
(260 x 4) x 2 sets
(315 x 4) x 4 sets

...called for 300 on last 4 sets...it was way to easy...might have to reconsider maxes...

Bench Press
(120 x 5) x 1 set
(140 x 5) x 2 sets
(165 x 4) x 5 sets

Pressing and squeezing HARD!!! Pause at bottom...NOTHINGS CHANGED!!!

Dumbbell Fly- 5 sets - 10 reps
(30 x10) x 5 sets

Blood is POURING into my upper body! NOW WE SWEAT INTENSITY!!!

Deadlift
(215 x 4) x 1 set
(260 x 4) x 1 set
(300 x 3) x 2 sets
(325 x 3) x 5 sets

EASY. AS. HELL...this pissed me the F&@K OFF!!!

Lunge - 5 sets - 5 reps
(95 x 5) x 5 sets

*POST WORKOUT foam rolling and stretching - 20 mins



...COME ON!!! I WANT PAIN!!!...rest between sets was minimal in an effort to make it harder...didn't work...any input on if I should change up my set maxes, please share your thoughts with me...seems like my big 3 have been relatively easy...



...around 15 month lower body progress...ONLY. GOING. TO. IMPROVE...



UPDATE:

Yesterday was my 20th birthday and was the best birthday ever!!! My family makes it so damn special that I am so grateful to have them in my life!!! My present were pretty amazing as well! Got bands from 70-150 lbs (extremely pumped to use these after sheiko!!!), fat gripz, a game for me and my sister to play together, AND tickets for the midnight showing of the hobbit that comes out December 14th! I wanted to just say thanks again to my family for ALWAYS making birthdays memoriable and all around perfect!!!

[Torrtrefireto]

Episode 13 - Sheiko 37, Week 2, Day 1 + Some Posing

Do you have ambitions to compete in powerlifting, or is this more of a fun break from traditional bodybuilding for you?

If you do plan to compete I think you should film your squats from the side next time, its hard to tell from the front but I would guess that is a little high

[NaturalPursuit]

Do you have ambitions to compete in powerlifting, or is this more of a fun break from traditional bodybuilding for you?

If you do plan to compete I think you should film your squats from the side next time, its hard to tell from the front but I would guess that is a little high

Thanks for your input! Yup, I plan on competing! I filmed a few from the side before but when editing the videos together it didnt look as good as the other shots.

I will start throwing some in! Gotta stop wearing long pants when squatting too...harder for me to tell depth...

Thanks again man! Will have some videos up soon of some side squat shots!

[NaturalPursuit]

Sheiko #37 - Week 2 - Day 3
"New maxes set at 5% higher...425 squat...245 bench...450 deadlift...TIME. TO. KILL..."
*Pre workout warmup - stretches learned from Bryce Lewis, Matt Ogus, and Chris Lavado video (BIG thanks to you guys!)

Squat
(215 x 4) x 1 set
(255 x 4) x 1 set
(300 x 3) x 2 sets
(320 x 3) x 6 sets

...no belt...no wraps...just pure STRENGTH!!!...realized after my squats that I had 325 instead of 320...I'll take it...

Bench Press
(125 x 6) x 1 set
(150 x 5) x 1 set
(170 x 4) x 2 sets
(185 x 3) x 2 sets
(200 x 2) x 2 sets
(185 x 4) x 1 set
(170 x 5) x 1 set
(150 x 6) x 1 set
(125 x 7) x 1 set

pausing at the bottom...AND EXPLODING UP!!! I. WANT. MORE.

Dumbbell Fly- 5 sets - 10 reps
(30 x 10) x 5 sets

DEEEEP stretch! NOW THE INTENSITY IS KICKIN IN!!!

Triceps - Rope pulldowns - 5 sets - 10 reps
(lvl 6 x 10) x 5 sets

blood is RUSHIN through my body!!!

Squat
(235 x 3) x 1 set
(280 x 3) x 1 set
(320 x 2) x 4 sets

absolutely CRUSHED those squats!!! BLOWIN THESE LEGS UP!!! BUUUUURN!!!

Sitting Good Morning - 5 sets - 6 reps per
(95 x 6) x 5 sets

...you want intensity???...HERE. IT. F#$KIN. IS...

[NaturalPursuit]

Sheiko #37 - Week 2 - Day 4

"You want to make your workouts better?...call upon the anger within you...let it boil to the surface before unleashing it in the gym...lately my workouts have been better because of it...when I walk into that gym, I don't have to hold back who I am...I. CAN. UNLEASH WHO. I. AM..."



(FG) = fat gripz

(FG) Alt db curls- 2 sets (grip all the way down squeezing hard as possible)
30 x 8 dropped 25 x 12
30 x 7 dropped 25 x 8

first time using fat gripz...AND LOVED THEM!!! Huge pump and burn in my ARMZZZ!!!

(FG) Machine preacher curls- 2 sets (pause at contraction, squeezing hard as possible)
50 x 15
50 x 13

KILLIN this shyt! INTENSITY IS BLOWING UP!!!

(FG) Machine supported T bar rows- (overhand medium grip)- 3 sets (2 sec squeeze)
(2 plates x 13) x 3

COME ON!!! Tearin these muscles APART!!!

Wide Grip Pulldowns- 3 sets
Lvl 9 x 12
Lvl 9 x 11
(4 partials until you can get 6 full ROM, drop 4 pins at a time)
Lvl 16 to lvl 12 to lvl 8

try and keep the pace...you won't last...YOU'LL BREAK...

Db side lateral- 3 sets
(40 x 12) x 3

FINALLY hit 40's! delts are lookin bigger, rounder...and STILL STRIATED!

Pec deck rear delt- 2 sets
(standing leaning chest forward)
60 x 20
75 x 15

crushin this! THE PUMP IS INSANE!

(FG) Standing db shrug- 2 sets
(20+ speed reps)
40 x 37
40 x 27

gotta build these traps up to my damn EARS!!!

Cable forearms curls- 2 sets
Lvl 3 x 42
Lvl 5 x 14

THICK FOREARMS...in the making...

Calf press machine- 2 sets
(pause at top and bottom)
(toes forward) 4 plates x 13
(toes out) 4 plates x 13

BPAK calves...thats the goal...you may not hit your calves hard...BUT. I. KILL. THEM...

seated calf press- 2 sets
(speed reps)
(toes forward) 2 plates x 22
(toes out) 2 plates x 33

MORE!!! I'LL NEVER STOP!!!

Decline bar crunches- 2 sets
(45 lb bar x 15) x 2 sets

finish this core OFF!!! PURE ANGER AT THIS POINT!!!

Decline Bench reverse crunches- 2 sets
(17) x 2 sets



...pathetic...gotta push harder...

[samsont]

nice sessions. I gotta get some fat gripz too

[NaturalPursuit]

nice sessions. I gotta get some fat gripz too

Thanks man! Yeah I really like em! Gunna be using them regularly after I finish sheiko 37! Hows your training been?!

[NaturalPursuit]

Sheiko #37 - Week 3 - Day 1
"Pre workout warm up like always...the goal here is to stretch my muscles while focusing my mind...every stretch is done with a purpose...every second I am honing in...narrowing my mind for the task ahead...the moment I finish stretching, I get under that bar...AND. SHYT. GETS. REAL..."

Squat
(215 x 5) x 1 set
(255 x 4) x 2 sets
(300 x 3) x 2 sets
(340 x 3) x 5 sets

F$%K YEAH!!! Squats havent been hard in weeks and now THESE felt TREMENDOUS!!! Gettin into the hole and EXPLODING UP!!!

Bench Press
(125 x 5) x 1 set
(150 x 4) x 1 set
(170 x 3) x 2 sets
(200 x 3) x 5 sets

pausin at the bottom...no change...blood is flowing like MAD now...NOW I'M READY FOR PAAAAIN!!!

Dumbbell Fly- 5 sets - 10 reps
(35 x 10) x 5 sets

HUUUGE stretch!!! COME ON!!!

Push up - 5 sets - 10 reps
(10) x 5 sets

BIG. PUMP...time to go back to squats...i'm ready to BITE off this challenge and SPIT out results!

Squat
(215 x 5) x 1 set
(255 x 5) x 1 set
(300 x 5) x 5 sets

STUMBLING after those!!! Straight MURDERING this damn session!!!

Abs - hanging leg raise- 3 sets - 10 reps
(10) x 3 sets

...bringin insanity to a WHOLE. NEW. LEVEL...

[NaturalPursuit]

Episode 14 - Exercise Execution - Lat Pulldown

[NaturalPursuit]

Sheiko #37 - Week 3 - Day 2
"Are you ready?...ready for pain?...ready to push and reach limits you've never thought attainable before?...because if your not...READ. NO. FURTHER...i've been slacking...not pushing myself hard enough...I. WANT. MORE..."

Deadlift to knee
(225 x 4) x 1 set
(270 x 4) x 1 set
(315 x 4) x 2 sets
(340 x 4) x 4 sets

COME ON!!! Blazed through those sets like nothin! Only the last rep of the last set was semi difficult...gotta make up for that...LETZ GO!!!

Bench
(125 x 6) x 1 set
(150 x 5) x 1 set
(170 x 4) x 2 sets
(185 x 3) x 2 sets
(200 x 2) x 2 sets
(185 x 3) x 2 sets
(170 x 4) x 1 set
(160 x 5) x 1 set
(150 x 6) x 1 set
(135 x 7) x 1 set
(125 x 8) x 1 set

BLOWIN up through those! Pausin at the bottom and pushin with TARGETED INTENSITY!!!

Dumbbell Fly- 5 sets - 10 reps
(35 x 10) x 5 sets

having such a hard time holding myself back on these extra movements...still got a BIG stretch and TIGHT squeeze!!!

Deadlift from rack
(270 x 5) x 1 set
(315 x 5) x 2 sets
(360 x 4) x 4 sets

WTF?!?!?! Same as knee deads...only the last rep of the last set was a struggle...really starting to piss me off...I WANNA GROW!!!


Lunges - 5 sets - 5 reps
(95 x 5) x 5 sets

those felt GREAT! Getting a long deep rep and really bringing blood into these legs!

Abs - kneeling cable crunch - 3 sets - 10 reps
(lvl 8 x 10) x 3 sets




...well...the workout was what it was...I'm really having a hard time with sheiko for the mere fact that after I bumped up my numbers, deads are still easy...squat and bench numbers are working fantastic but sessions like this make me mad...I. WANT. MORE...

[NaturalPursuit]

Sheiko #37 - Week 3 - Day 3
"Acknowledge your progress but never be content with it...I woke up this morning like I do every morning...with a fire burning inside me...and a thirst to prove myself...not to you...not to anyone else...only to me...bumped up my maxes on deadlifts and bench by 5% after thinking about things...new numbers are 425 squat / 255 bench / 470 deadlift...LETS. WORK."

Bench
(125 x 5) x 1 set
(150 x 4) x 1 set
(175 x 3) x 2 sets
(205 x 2) x 5 sets

CRUSHED those weights! The bump up in bench was a smart move...FELT TREMENDOUS!!!...paused at the bottom then BLEW UP!!!

Squat
(215 x 5) x 1 set
(255 x 5) x 1 set
(300 x 5) x 1 sets
(320 x 4) x 5 sets

jumpin under that bar and RIPPING IT OFF THE DAMN RACK...pure intensity from the get go!!!

Bench
(125 x 6) x 1 set
(155 x 6) x 2 sets
(170 x 6) x 4 sets

COME ON!!! you think this is hard?....HELL. NO...I'LL NEVER BACK OFF...

Dumbbell Fly- 5 sets - 10 reps
(35 x 10) x 5 sets

been getting A LOT stronger on flys! these 35's were easy as hell! Getting a DEEEP stretch and squeezing CRAAZY HARD at the top!!!

Standing Good Morning - 5 sets - 5 reps
(135 x 5) x 5 sets


...back when I used to do amateur boxing I would always listen to my idols of Roy Jones Jr and Mike Tyson while training...lately I've been in a KILL mode so I threw those songs on my ipod and WENT. CRAZY...