Title basically describes what my lifting and eating has been like ever since i started 45 years ago.
This log is meant to help me leave that behind me and stay consistent with both lifting and eating to get big/strong.
routine:
34 days/week:
squat (olympic): 1 top set + some back off sets
bench: 1 top set + some back off sets
pullupssupersetted withghetto ghr
every once in awhile:
deadlift: 1 top set + some back off sets
whatever i want to do/feel i should be doing
That's it, i guess.


01252013, 01:12 PM #1
Not being an inconsistent, program hopping, undereating skinny***
Last edited by BeAPeet; 01252013 at 01:20 PM.

01252013, 01:20 PM #2

01252013, 01:24 PM #3

01252013, 01:28 PM #4


01272013, 09:55 AM #5
today:
morning weight: 82,4kg
(olympic) squats
110kg/242lbs x 3 (PR, form was pretty good as well, happy)
90kg/198lbs x 3 x 3
bench
100kg/220lbs x 3 (PR, 3rd one was one damn ugly grinder, but i'll gladly take it)
85kg/187lbslbs x 5 x 3
pullups/ghetto ghr
bw x 12/assisted reps x 10
bw x 8/assisted reps x 10

01302013, 01:22 PM #6
today:
morning weight: 83,2kg (aww yeaah)
(olympic) squats
110kg/242lbs x 4 (PR)
90kg/198lbs x 4 x 4
bench
95kg/209lbs x 5 (PR)
80kg/176lbs x 10
80kg/176lbs x 8
pullups/ghetto ghr
bw x 12/assisted reps x 10
bw x 9/assisted reps x 10
Was feeling pretty sleepy/weak going in to this workout, form was off on both the squat and bench top set, i still PR'd on both though, so i guess i must really be getting stronger. I should go to bed earlier though, to avoid this kinda stuff in the future

02032013, 12:58 PM #7
yesterday:
(olympic) squats
110kg/242lbs x 1
90kg/198lbs x 3 x 2
bench
100kg/220lbs x 2
80kg/176lbs x 5 x 2
pullups/ghetto ghr
bw x 12/assisted reps x 10
bw x 9/assisted reps x 10
poop, knew this was coming though, got drunk as fuu on thursday and hadn't been eating enough the few days leading up to this workout

02042013, 01:09 PM #8
today:
(olympic) squats
115kg/242lbs x 0 x 2 (just felt heavy)
100kg/220lbs x 2 x 2
100kg/220lbs x 1
bench
100kg/220lbs x 1
80kg/176lbs x 5
stopped cause i was so pissed off at myself
I'm being so fking stupid, constantly trying to hit pr's instead of making sure i get some good volume in, definitely need to change some things

02042013, 03:59 PM #9


02052013, 04:44 PM #10
Yeah, as I noticed it can be really detrimental to training...
anyway, I've decided i'm starting sheiko 29 tomorrow, have a couple of notes to add to that decision (mainly aimed at myself)
I need something that tells me what to do, in order for me not to fuk up, sheiko seems perfect for that, as it tells you exactly what to do
I'll probably be doing sheiko routines (likely a lot of 29 and 37) for a good while, if I like it (mainly because of the reason above)
I will be upping training maxes if I feel it's appropriate (when working sets feel rather easy for at least a couple of workouts in a row)
I am excite!

02062013, 03:54 PM #11
sheiko #29
week 1 :day 1
bench:
50% 52,5kg x 5 x 1
60% 62,5kg x 4 x 2
70% 75kg x 3 x 2
75% 80kg x 3 x 5
squat:
50% 60kg x 5 x 1
60% 72,5kg x 5 x 2
70% 85kg x 5 x 5 (form was so much better by the fifth set that it was actually easier than the first one)
bench:
50% 52,5kg x 5 x 1
60% 62,5kg x 5 x 1
70% 75kg x 4 x 4
db fly:
12kg x 10 x 5
standing good morning:
60kg x 5 x 5
comments: pretty awesome, i don't ever wanna work out any other way lol

02082013, 10:13 AM #12
morning weight: 83,5kg
sheiko #29
week 1: day 2
deadlifts pausing at knees:
50% 82,5kg x 3 x 1
60% 102,5kg x 3 x 2
70% 120kg x 3 x 2
75% 127,5kg x 3 x 4
incline bench press:
60kg x 6 x 4
dips:
bw x 5 x 5
deadlifts from blocks:
55% 95kg x 4 x 1
65% 110kg x 4 x 1
75% 127,5kg x 4 x 2
85% 145kg x 3 x 4
lunges:
40kg x 5(each leg) x 5
hanging leg raises:
10 x 3

02112013, 02:03 PM #13
morning weight: 82,9kg must eat moar
sheiko #29
week 1: day 3
bench press:
50% 52,5kg x 5 x 1
60% 62,5kg x 5 x 1
70% 75kg x 4 x 1
75% 80kg x 3 x 2
80% 85kg x 2 x 2
75% 80kg x 3 x 2
70% 75kg x 4 x 1
60% 62,5kg x 6 x 1
50% 52,5kg x 8 x 1
db fly:
12kg x 10 x 5
squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 2
70% 85kg x 3 x 2
75% 90kg x 3 x 5
seated good morning:
40kg x 5 x 5
comments: bench was pretty easy, might bump my training max up 5kg, realized after squatting that i have been forgetting about breathing correctly, which has had an impact on my tightness

02132013, 06:08 PM #14
morning weight: 83,9kg
sheiko #29
week 2: day 1
squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 1
70% 85kg x 3 x 2
80% 95kg x 2 x 5
bench press:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 3 x 5
db fly:
12kg x 10 x 5
push ups:
10 x 5
front squat:
45% 55kg x 3 x 2
55% 65kg x 3 x 2
60% 72,5kg x 2 x 4
standing good morning:
60kg x 5 x 5
comments:
squat form is slowly improving i believe, but i should probably do some mobility work
i bumped my training max for bench up 5kg, the sets def weren't hard but they felt good


02142013, 09:59 AM #15

02152013, 12:29 PM #16
sheiko #29
week 2: day 2
deadlifts pausing at knees:
50% 85kg x 3 x 1
60% 102,5kg x 3 x 1
70% 120kg x 3 x 2
75% 127,5kg x 2 x 4
bench press:
50% 55kg x 6 x 1
60% 65kg x 6 x 2
65% 72,5kg x 6 x 4
db fly:
12kg x 10 x 5
deadlifts from blocks:
55% 95kg x 4 x 1
65% 110kg x 4 x 1
75% 127,5kg x 4 x 2
80% 135kg x 4 x 4
lunges:
40kg x 5 x 5
chinups:
6 x 4
comments: Hurt my right shoulder a little on the pause deads, i'm guessing it was due to pulling with bent arms (guess i should focus more on form during these), so i was careful with it for the rest of the workout. Guessing i pulled something in my delt a little bit, will likely be gone by monday so no worries

02182013, 02:22 PM #17
sheiko #29
week 2: day 3
squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 1
70% 85kg x 3 x 2
80% 95kg x 2 x 5
bench:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 2 x 2
75% 82,5kg x 3 x 1
65% 72,5kg x 5 x 1
55% 60kg x 7 x 1
db fly:
12kg x 10 x 5
squat:
50% 60kg x 5 x 1
60% 72,5kg x 5 x 2
70% 85kg x 4 x 4
standing good morning:
60kg x 5 x 5

02212013, 11:24 AM #18
yesterday:
morning weight: 83,4kg (gonna start focussing on stuffing my face again)
sheiko #29
week 3: day 1:
squat:
55% 65kg x 5 x 1
65% 77,5kg x 4 x 1
75% 90kg x 3 x 2
85% 102,5kg x 2 x 4
bench:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 3 x 6
db fly:
12kg x 10 x 5
pushups:
10 x 5
squat:
50% 60kg x 3 x 1
60% 72,5kg x 3 x 1
70% 85kg x 3 x 1
80% 95kg x 3 x 4
standing good morning:
60kg x 5 x 5
comments:
stretched the full squat position before squatting, helped a ton
heels at hip width is a good width for me on squats (moved them in this close on the very last set of squats, felt better and easier than all the others)
benching was ok, nothing crazy
been thinking about what i wanna do after these 4 weeks, will probably do #37 while upping squat and dead max 10kg and upping bench max 5kg

02262013, 03:29 AM #19
last friday:
sheiko #29
week 3: day 2:
deficit deadlift:
50% 85kg x 3 x 2
60% 102,5kg x 3 x 2
65% 110kg x 3 x 4
bench:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 2 x 3
85% 95kg x 2 x 2
80% 87,5kg x 3 x 2
db fly:
12kg x 10 x 5
deadlift from blocks:
60% 102,5kg x 4 x 1
70% 120kg x 4 x 2
80% 135kg x 3 x 2
90% 152,5kg x 2 x 3
lunges:
40kg x 5 x 5
chinups:
8 x 4
comments: deficit deads were really easy, block pulls kinda hard, bench was k


02262013, 04:34 PM #20
today: (no time yesterday)
morning weight: 84kg (after a big dump lol)
sheiko #29
week 3: day 3:
squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 1
70% 85kg x 3 x 2
80% 95kg x 3 x 6
bench:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 3 x 7
db fly:
12kg x 10 x 5
press:
40kg x 4 x 5
standing good morning:
60kg x 5 x 5
comments:
squat form was all over the place, gonna write down a check list of things to focus on when i squat, bench felt pretty good

02262013, 04:56 PM #21

02282013, 06:27 PM #22
morning weight: 84kg
sheiko #29
week 4: day 1:
squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 1
70% 85kg x 3 x 2
80% 95kg x 3 x 5
bench:
55% 60kg x 5 x 1
65% 72,5kg x 5 x 1
75% 82,5kg x 4 x 5
db fly:
14kg x 10 x 5
dips:
8 x 5
front squat:
40% 47,5kg x 5 x 2
50% 60kg x 4 x 2
60% 72,5kg x 3 x 3
standing good morning:
60kg x 5 x 5
comments: followed the cues i wrote down for squat, form was consistenly pretty good (with of course still a few errors here and there) very happy bout that, bench felt pretty good, switched to arms crossed grip on front squat cuz my form was breaking down rather badly with clean grip

03012013, 05:52 PM #23
sheiko #29
week 4: day 2:
bench:
50% 55kg x 5 x 1
60% 65kg x 4 x 1
70% 77,5kg x 3 x 2
80% 87,5kg x 3 x 2
85% 95kg x 2 x 3
deadlift:
50% 85kg x 3 x 1
60% 102,5kg x 3 x 1
70% 120kg x 3 x 2
80% 135kg x 3 x 2
85% 145kg x 2 x 3
80% 135kg x 2 x 3
bench:
50% 55kg x 5 x 1
60% 65kg x 5 x 1
70% 77,5kg x 5 x 4
db fly:
14kg x 10 x 5
chinups:
8 x 4
comments: due to circumstances this was my second workout day in a row, and i definately felt it, things moved kinda slow... got it done though

03062013, 11:51 AM #24


03082013, 06:17 AM #25
yesterday:
morning weight: 84kg
sheiko #29
week 4: day 3:
squat:
50% 60kg x 5 x 1
60% 72,5kg x 4 x 1
70% 85kg x 3 x 2
80% 95kg x 3 x 6
bench:
50% 55kg x 6 x 1
60% 65kg x 5 x 1
70% 77,5kg x 4 x 2
80% 87,5kg x 3 x 2
85% 95kg x 2 x 2
80% 87,5kg x 3 x 2
70% 77,5kg x 4 x 1
60% 65kg x 6 x 1
50% 55kg x 8 x 1
db fly:
12kg x 10 x 5
dips:
8 x 5
seated good morning:
40kg x 5 x 5
leg raises on dip bars:
10 x 3
comments: squats all went up pretty fast, form felt decent, very happy about this, bench wasn't too hard either

03122013, 06:17 PM #26
monday:
morning weight: 8384kg: going to be bulking hard again during 37 and try and get to 8788kg by the end of these 4 weeks
sheiko #37
bench:
50% 60kg x 5 x 1
60% 70kg x 4 x 2
70% 82,5kg x 3 x 2
75% 90kg x 3 x 5
squat:
50% 65kg x 5 x 1
60% 77,5kg x 5 x 2
70% 90kg x 5 x 5
db fly:
12kg x 10 x 5
bench:
50% 60kg x 6 x 1
60% 70kg x 6 x 2
65% 77,5kg x 6 x 4
comments:
bench felt pretty good
squat was so ****, wasn't staying tight at all, gonna blame it on a rough weekend lol
had no time to do gm's
added 8kg to bench max and 10kg to squat and dead max

03132013, 06:34 PM #27
sheiko #37
deadlift:
50% 90kg x 5 x 1
60% 107,5kg x 5 x 2
70% 125kg x 4 x 2
75% 135kg x 3 x 4
incline bench:
60kg x 4 x 6
dips:
+10kg x 5 x 5
deadlift from blocks:
50% 90kg x 5 x 1
60% 107,5kg x 5 x 2
70% 125kg x 4 x 2
80% 145kg x 3 x 4
lunges:
40kg x 5 x 5
leg raises on dip bars:
10 x 3
chinups:
bw x 15
comments: not too hard of a day, felt pretty good. also, i kind of had an epiphany bout squats, i'm going to start gripping the bar as narrowly as i can

03172013, 07:16 PM #28
friday:
sheiko #37
bench:
50% 60kg x 7 x 1
55% 65kg x 6 x 1
60% 70kg x 5 x 1
65% 77,5kg x 4 x 1
70% 82,5kg x 3 x 2
75% 90kg x 2 x 2
70% 82,5kg x 3 x 2
65% 77,5kg x 4 x 1
60% 70kg x 6 x 1
55% 65kg x 8 x 1
50% 60kg x 10 x 1
db fly:
12kg x 10 x 5
squat:
50% 65kg x 5 x 1
60% 77,5kg x 4 x 2
70% 90kg x 3 x 2
75% 97,5kg x 3 x 5
comments:
skipped some of the auxiliary exercises cuz of time issues
squat form felt way better than last time, still far from what it should be though, soon i will be on that chineseimpeccableolysquatform time though

03182013, 01:26 PM #29


03202013, 03:17 PM #30
yesterday:
sheiko #37
squat:
50% 65kg x 5
60% 77,5kg x 4 x 2
70% 90kg x 3 x 2
80% 105kg x 2 x 5
bench:
50% 60kg x 5
60% 70kg x 4
70% 82,5kg x 3 x 2
80% 95kg x 2 x 6
db fly:
12kg x 10 x 5
pushup:
10 x 5
squat:
55% 72,5kg x 3
65% 85kg x 3
75% 97,5kg x 3 x 4
standing good morning:
60kg x 5 x 5
comments:
did some stretching before squatting and focused on pushing knees out, squats felt a lot better, they weren't easy though
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